Is avocado toast good for weight loss? Yes, avocado toast can be good for your weight loss journey when paired with an overall healthy diet.

Weight loss journeys are unique, but one key factor to losing weight and keeping it off is often overlooked: enjoyment. Sticking to a healthy eating pattern or exercise routine is easier when you look forward to your next meal or workout. That’s where avocado toast comes in.

Avocado toast is versatile enough to fit nearly any eating style and delicious enough to feel like a treat while delivering superpowered nutrients and minerals. Here, I highlight four nutritionist-approved tips to make the most of your avocado toast to aid your weight loss journey.

1. A Good Breakfast Fires Up Your Metabolism for the Day

The National Weight Control Registry studies people who have successfully lost at least 30 pounds and kept it off for one year or more, and their habits are illuminating. A major takeaway is that 78% eat breakfast every day.

What’s the big deal about breakfast? Early humans didn’t eat three meals a day; they hunted and gathered to eat when they could. Our metabolism evolved to survive famine. If you’re not using calories for a vital process, your body stores them as fat. This is why breakfast is so important. From a physiology standpoint, if you eat a balanced breakfast, you’re starting your metabolic “engine” earlier in the day, prompting your body to use calories more efficiently. Also, eating a nutritious meal in the morning will help prevent extreme hunger from building up by the afternoon, decreasing the likelihood of overeating.

What you eat for breakfast also matters. Good fat, like the kind in Hass avocados, is proven to leave you feeling satiated. In a clinical trial of overweight and obese adults, scientists found that eating a whole avocado at breakfast suppressed hunger and improved meal satisfaction. Greater satisfaction from the foods you eat can help you follow an enjoyable, nutrient-dense eating plan and better sets you up for honoring hunger cues throughout the day.

2. Add Protein to Maintain Lean Body Mass

The not-so-secret secret of weight loss and weight management as you age is maintaining lean body mass (or muscle mass). The involuntary loss of muscle mass progresses as we age and decreases at a rate of 3-8% every decade after the age of 30. It’s essential to engage in physical activity such as strength training as we age to hold onto this metabolically active muscle mass that helps you burn more calories. The more muscle in your body, the higher your resting metabolism, which determines how many calories and macronutrients (fat, protein, carbs) you need to eat to maintain, gain, or lose weight. It’s not simply about the number on your scale; your body composition is important to your overall health.

Eating protein provides the amino acid building blocks that maintain lean body mass. As you age, even if you eat less, if you’re not consuming enough protein from foods, you’ll be less efficient in maintaining your body weight. Clinical trials show that consuming more protein as we age can reduce fat mass in the body while preserving fat-free mass (muscle), regardless of whether you’re on a low- or standard-calorie diet.

Most fruit and vegetables are not significant sources of protein, so if you love to eat avocado toast and your objective is weight loss, it’s a good idea to add protein in many delicious ways. Adding protein is easy, and there are so many affordable options too! At breakfast, top your avo toast with eggs, salmon, or cheese; shredded chicken, lean ham, or canned tuna are great savory toppings for a heartier lunch. For plant-based protein, gently mash ½ cup of beans, chickpeas, or edamame with your avocado to pump up the protein and/or sprinkle nuts or seeds of your choosing.

3. Avocado Toast Can Fit All Eating Styles

Some people find the most success in losing weight with the help of a standardized eating style. There are many to choose from: Mediterranean, plant-based, high protein, gluten-free, etc. Here are a few ways to modify your avocado toast for weight loss:

• Mediterranean: This eating pattern is one of my favorites because of its focus on lean meats and good fats. Fresh seafood is a big factor in this eating pattern, so break out the baked salmon, shrimp, or lox and use whole grain, seedy bread for Mediterranean-style avocado toast.
• Plant-based: Looking for a plant-powered breakfast? Pile your toast high with berries, sliced fruit, or greens. (Spicy mango lime avocado toast, anybody?) Add nuts and beans for protein and fiber.
• High protein: This eating style focuses heavily on eating protein and de-emphasizes the quantity of carbohydrates. However, no matter how you like to eat your toast, whether it’s on a slice of dietitian-approved whole grain toast, a low-carb tortilla, or bread, try avocado egg toast or a mini salad a la mean green guac toast with kale, pumpkin seeds, and pistachios.
• Gluten-free: And who says avocado toast has to include bread? For folks with this eating pattern, swap out bread with slices of baked sweet potatoes, butternut squash, apples, or a corn tortilla.

4. Healthier Snacking with Fruits and Veggies

Avocado toast tastes great around the clock and is a decadently nutritious choice that helps you to add more fruits and vegetables into your diet. There’s a reason your mom (and dietitians) wants you to eat your vegetables — they provide vitamins, minerals, and nutrients, such as dietary fiber, that are hard to come by in other food groups. Less than 5% of Americans consume adequate dietary fiber (daily recommended intake ranges from 19-38 grams, depending on age), yet it plays a vital role in overall health.

Dietary fiber aids digestion, reduces blood cholesterol levels, reduces the risk for Type 2 diabetes and some cancers, and is key for people wanting to shed a few pounds! Dietary fiber absorbs water in the GI tract and adds bulk to food, improving satiety — the feeling of “fullness.” So, the next time you get those afternoon grumbles try snacking on avocado toast with cheese or roasted beet and avocado toast.

A Toast (Avocado Toast!) to Good Health

In a nutshell: Yes, avocado toast is good for weight loss, and adopting a healthier eating pattern can help you lose weight, which reduces your risk of developing heart disease, high cholesterol, and Type 2 diabetes. It can also improve your quality of life by providing the nutrients your body needs to perform at its best. When you eat better, you feel better. So, toss out empty calories — and make room for avocado toast!

Learn more ways to eat avocados while losing weight.

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Over 70% of adults in the U.S. are weighed down by excess body weight. If you’re starting a weight loss or management journey to reduce your risks of chronic diseases associated with excess body fat, don’t toss avocado out with junk foods! There is mounting scientific evidence that nutrient-dense avocados are good for weight loss and weight management.

A National Health and Nutrition Examination Survey found that, on average, individuals who ate avocados weighed 7.5 pounds less, had a lower body mass index (BMI), and were less likely to be overweight than those who did not include avocados in their diet. Additionally, a more recent 2021 study on avocado consumption published in The Journal of Nutrition demonstrated that daily consumption of avocados can also impact abdominal body fat distribution in females. This is exciting information if you love eating avocados!

So, is avocado good for weight loss? I’ll answer by exploring five ways including avocados in your diet can support your weight loss or weight maintenance journey.

1. Monounsaturated Fats in Avocados May Help Reduce Cholesterol

Avocado is one of the only fruits with good fats. The Dietary Guidelines for Americans recommends replacing bad fats with good fats, as good fats offer benefits in the body without raising LDL (“bad”) cholesterol levels. One serving of avocado (50g, or about one-third of a medium, tennis ball-sized avocado) contains 5g of monounsaturated fat, which can help reduce bad cholesterol levels in your blood and lower your risk of heart disease and stroke.

2. Feel Fuller Longer

Anyone who is trying to lose weight can tell you that a grumbling stomach and feeling hungry can be a trigger for overeating. Avocado to the rescue! The good fats and fiber in avocados help you feel full or satiated. A 2019 study published in Nutrients found that overweight and obese adults who replaced carbohydrates in high-carbohydrate meals with avocado-derived fat-fiber experienced higher feelings of satiety (fullness).

This is where good fat comes in. One serving of avocado has 6g of naturally good fat — that’s 5g of monounsaturated fat, plus 1g of polyunsaturated fats. Fat takes longer to digest than carbohydrates, making you feel fuller longer (which, in turn, can help deter excessive snacking and overeating).

Avocados can also help boost fiber intake. One serving provides 3g of fiber — 11% of your daily value —  which adds bulk (dietary fiber) in the diet that helps slow digestion, making you feel fuller longer and hampering the desire to overindulge.

3. The Nutritional Value of an Avocado

Most Americans simply don’t eat enough fruits and vegetables that provide essential vitamins, minerals, and nutrients that improve health and longevity. Instead, the average American diet is filled with highly processed foods containing added sugar and salt and devoid of nutrients.

Take heart that avocados are nutrient dense. Not only do they taste great, but they also cover all the bases in terms of providing vitamins, minerals, and plant nutrients. Inside every bite of avocado, you’re getting nearly 20 vitamins and minerals and prioritizing nutrient-rich foods such as avocado in your diet while minimizing empty calories. This is an efficient (and tasty!) way to fuel your body while working toward your weight-loss goals.

Need help? Registered dietitians, available for free or at minimal cost in many local supermarkets across the U.S., can help individuals find affordable, easy, and delicious options.

4. A Healthy Treat

Avocados feel like forbidden fruit. They’re creamy and sumptuous, yet they’re nature-made and nourish your body with plant-based nutrients and minerals. Psychologically, when you feel like you’re eating something more indulgent and do not over-restrict, that helps to limit overeating or eating patterns that contribute to weight gain and obesity. So go ahead and treat yourself! Blend avocado into your smoothie. Smear it onto your toast. Get that thrill like you’re having a cheat meal (when, really, you’re being so, so good to your body!).

5. Good For Your Gut Health

The American Gastroenterological Association states that manipulating the gut microbiome to improve human health is one of the most promising areas of science today. That’s because those tiny gut bacteria do big things for the body — such as supporting nutrient absorption. Diets that include nutritious whole foods rich in various nutrients and fiber promote gut bacteria diversity more than diets low in fiber and high in fat and simple sugars. This is important because a less diverse microbiome is associated with a variety of adverse health conditions, including obesity and inflammatory bowel disease.

In a recent randomized controlled trial published in The Journal of Nutrition, researchers found that  overweight adults who ate an avocado a day saw higher gut bacteria and metabolite levels than adults in a control group, who, sadly, ate zero avocados during the 12-week study. While this study was small and can’t be generalized to larger populations just yet, it builds a strong case for suggesting that avocado plays a role in managing the digestive tract’s microbiome!

Is Avocado Good For Weight Loss?

Yes! If you’re one of the many Americans changing your eating patterns to feel good, look healthy, and reduce your risks of chronic diseases, put avocados on the menu, and remember to keep things fresh. Get creative by exploring ways to get more plants onto your plate and work more superfoods into your diet. Your weight management journey is an act of love for your body — so make it fun!

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Avocados have been on trend for centuries. Mesoamerican Indigenous peoples in South Central Mexico started cultivating avocado trees 5,000 years ago. And, this year, avocados are the fourth top superfood of 2023, according to the 11th annual “What’s Trending In Nutrition?” dietitian survey. A couple of new superfoods made the exclusive list this year, too — each of which makes a powerful nutritional pairing with avocado.

Avocados are a unique and healthy fruit because they contain 6 grams of unsaturated “good” fat — and can act as a nutrient booster. Eating dietary fat helps the body absorb fat-soluble vitamins, like vitamins A, D, E, and K. So, if you want to enjoy all of the latest superfoods highlighted on this year’s list, consider pairing them with avocados to maximize nutrient benefits.

Here’s how to pair this year’s top picks with avocado to make your superfoods extra … well … super!

Aquatic Greens

New to the superfood list this year, algae, seaweed, and sea moss have long been culinary staples around the world. And now, more Americans are diving in on aquatic greens, too — partially due to their nutritional superpowers and partly because they’re marvelously sustainable.

We haven’t even scratched the surface of the nutritional wonders of aquatic greens, but we do know they are regarded as “nutraceuticals,” or foods that provide both nutritional value and may help to prevent health problems. Seaweeds have bioactive compounds that provide anti-inflammatory and antioxidant properties. Getting more of these nutrients in your diet supports your body’s defenses, helping you to maintain better health. Oh, yeah: Avocados have antioxidants, too!

Nori (flat sheets of dried seaweed) also have minerals, including iodine. While it is often added to table salt, most Americans don’t consume enough iodine from natural sources. Our bodies need iodine to make thyroid hormones, which control the body’s metabolism and ensure proper bone and brain development.

There are so many fun ways to mix aquatic greens and avocado. You can roll avocado into sheets of seaweed as a snack or sprinkle furikake onto your avocado toast or guacamole. Furikake is a Japanese condiment that’s sort of like the East’s equivalent to everything bagel seasoning. It’s made of dried seaweed, sesame seeds, dried fish, and more.

Fermented Foods

Fermented foods have topped the superfoods survey list for six years. These delightfully sour foods — such as pickles, kimchi, and kombucha tea — are in demand because they support a healthy gut microbiome.

Trillions of microorganisms live in your colon, which play an important role in your health and reduce your risk of certain diseases. As they say, variety is the spice of life. Having greater diversity of microorganisms in your gut is a good thing, and one way to do that is by eating fermented foods that contain live cultures.

Fiber also keeps our digestive systems in good shape. Over 90% of women and 95% of men don’t meet the recommended intakes for dietary fiber. To which I say… avocados to the rescue! A recent study showed that daily avocado consumption resulted in a greater abundance of bacteria that breaks down fiber and produces metabolites that foster gut health.

Your gut does so much for you. Return the favor with an avocado and fermented food power snack, like kimchi guacamole with gochujang crema swirl, sliced avocado and oranges with tahini yogurt sauce, tuna poke miso guacamole, or this American Heart Association-certified avocado, banana, orange, and yogurt smoothie, made with another fermented favorite yogurt! The creaminess of the avocado cuts the acidity of fermented foods splendidly!

Nondairy Milk

It’s no surprise that plant-based (nondairy) milk made the top superfood list this year. It’s one of the fastest growing “plant” categories in the supermarket. People are looking for ways to eat more plants these days — and why not get more plants in while sipping your morning cup of Joe or using it in your post-workout smoothie?  Americans don’t eat enough plants, which is a shame because eating a variety of fruits and vegetables helps us control our weight, cholesterol, and blood pressure. Everyone should eat more plants — not just vegetarians or vegans.

Nondairy milk is a fast-growing category, with new plant-based milk popping up alongside cow’s milk in the grocery store seemingly every day, offering plenty of choices: almond milk, cashew milk, oat milk, soy milk … and a growing number of avocado milk!

Sadly, most stores don’t carry avocado milk just yet. In the meantime, use your favorite alternative milk in an avocado smoothie or inside overnight oats topped with avocado, berries, and coconut flakes. Make this delicious and chocolate-y chia seed cup for breakfast or as an anytime snack complete with three superfood all-stars — avocados, plant-based milk, and chia seeds!

Avocados Are Always in Style

Eating nutrient-dense superfoods, like avocados, is a no-brainer. In every bite, they deliver a multitude of benefits. I love that avocados continue to move up the list of most popular superfoods because they offer so much of what our bodies need. I’m counting on you to push avocado into the top three superfoods next year.

Find more superfood recipes in my review of last year’s “What’s Trending in Nutrition?” survey.

+++SOURCES+++

https://www.producebluebook.com/2023/02/01/dietitian-survey-projects-affordability-over-immunity-as-top-food-purchase-driver-in-2023/
https://avocadosfrommexico.com/blog/nutrition/best-superfood-trends

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There’s a health movement getting a lot of press right now: food as medicine. The White House recently hosted its first nutrition conference in over 50 years, where there was an entire section dedicated to the topic. Don’t be fooled, though. This isn’t just a trend or a buzzword — it’s the foundation of a dietitian’s profession! Nutritionists, like myself, love this philosophy because it empowers people to take the driver’s seat to impact their health through diet.

A simple shift in perspective — to see food as medicine — can positively impact your diet, overall well-being, and even your life span. Here’s what you need to know to adopt this thinking.

What Is Food as Medicine?

Food as medicine is an affirmation that food plays a critical role in sustaining health and preventing disease. It’s the belief that food is also a part of therapy for those with health conditions.

We’re all starting out with a clean slate, with propensities toward certain conditions, given our genetics. How you eat and your environment influence how your genes change over time. Diet is a big factor. Most people are unaware that what we put in our mouths is foundational to our well-being. Only 1 in 10 Americans eat enough fruits and vegetables, which can have profound effects on our health. How you eat significantly impacts your cancer risk and heart and brain function.

For those with existing conditions, food as medicine is not a replacement for medical treatment prescribed by a doctor, but it absolutely belongs in your treatment plan. Eating enough fruits and vegetables provides your body with the nutrients it needs to perform at its best, which is especially key when it’s struggling.

Why Is Food as Medicine Getting So Much Press?

Food as medicine is resonating today because people are more sensitized to their health. The COVID-19 pandemic reset many people’s perspectives. People are prioritizing their work-life balance and general well-being while also re-discovering the joy and health benefits of preparing more meals at home. In the long run, making the investment in healthier food choices and eating more at home is worth it if it can reduce the risk of heart disease, diabetes or other costly chronic illness that are related to poor dietary choices.

What Role Do Avocados Play in Food as Medicine?

Avocados are a nutrient-dense, natural source of so much goodness. You’ve got antioxidants, vitamins and minerals, and good fats, all of which support your body’s well-being.

Vegetables and fruits, like avocado, are rich sources of antioxidants. Antioxidants — such as vitamins C, E, and lutein — help protect cells from damage caused by free radicals. One serving of avocado, or one-third of a medium avocado, contains 4% of the daily value (DV) for vitamin C, 6% of the DV for vitamin E, and 136 micrograms of lutein per serving.

Likewise, avocados are a unique and healthy fruit because they contain unsaturated fat — and can act as a nutrient booster by helping increase the absorption of fat-soluble nutrients like vitamins A, D, K, and E. Avocados contain 6 grams of naturally good fat per one-third of a medium avocado. The Dietary Guidelines for Americans recommends consuming good fats, like those found in avocados, as part of healthy eating patterns.

Avocados are the only fruit with good fats and are considered a heart-healthy fruit. That’s because they are low in saturated fat and cholesterol, are sodium free, and contain good fats, which offer benefits to the body without raising LDL (bad) cholesterol levels. In fact, monounsaturated fat can help reduce bad cholesterol levels in your blood, which can lower your risk of heart disease and stroke. One-third of a medium avocado contains 5 grams of monosaturated fat.

In a clinical trial of 11 participants, researchers investigated the effects adding half an avocado to a burger patty has on inflammation and vascular health. The Avocado Nutrition Center sponsored the study, and although more research is needed to generalize the results to larger, more diverse populations, the findings support the growing body of evidence showing avocados are a heart-healthy fruit.

Most adults don’t get enough fiber — more than 90% of women and 97% of men! Avocados are a good source of fiber. Diets rich in healthy foods containing fiber, such as vegetables and fruits (including avocado), may reduce the risk of heart disease, obesity, and Type 2 diabetes. Thirty-five percent of the fiber in avocado is soluble, which prevents your digestive tract from absorbing cholesterol and reduces the risk of heart disease.

How Do Avocados Support Your Body When You Have Existing Conditions?

Let’s say you’re fighting cancer. Chemo makes it difficult to eat a lot, so you need nutrient-dense foods to get more goodness in per bite and feel full. It is recommended that 85% of the food you eat should be nutrient dense. One-third of a medium avocado (one serving) has 80 calories and contributes nearly 20 vitamins and minerals, making it a healthy, nutrient-dense choice.

On the other hand, imagine you’re managing diabetes. Healthy eating patterns associated with improved Type 2 diabetes outcomes include plenty of fruits and vegetables and unsaturated fats, like those found in avocado. Also, unlike other fruits, avocado contains zero grams of naturally occurring sugar per serving and does not affect the glycemic response. And, again, one serving of avocado (one-third of a medium avocado) is a good source of fiber, which slows the absorption of sugar in the bloodstream. Avocados make for a satisfying snack because they’re a good source of fiber, offer a nutrient-dense source of good fats, all of which helps you feel satisfied.

One serving of avocado is one-third of a medium avocado — but don’t throw out the other two-thirds! Spritz lemon juice over the flesh, and save the remainder in plastic wrap to get the most of your grocery budget.

I Want to Start Using Food as Medicine. How Do I See a Dietitian for Free?

Most people have no idea there are tons of free resources available to them. Look up your local supermarket’s website and search for dietitian consultations. Some offer virtual services. Others offer to have a dietitian walk with you through the store as you shop to answer your questions. You get to go home with the peace of mind you purchased dietitian-approved foods.

A Better Future for American Nutrition

The science of nutrition continues to evolve, and I’m thrilled to see that the focus on living a healthy life is broadening. Food as medicine is part of a broader movement that encourages us to see our lifestyle as a big factor in our overall health, along with exercise, relaxation, and socialization.

Start eating more fruits and vegetables today. Here is Barb’s advice on how to eat more plants (and keep meals delicious!).

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You may have heard this phrase before: “It’s what’s inside that counts.” As a nutritionist, I like to say, “It’s what’s inside your food that counts.” Which is why nutrient-rich superfoods (like avocados) are so critical to a healthy diet. They pack a nutritional punch. Avocados alone contain more than 20 vitamins and minerals and vital healthy fats — and when you mix them together with other superfoods in a delicious recipe your nutritional punch is more like … a nutritional roundhouse kick!

Good fat has gotten more and more good press in the last decade or so — and for good reason! Ranked as the No. 1 eating style for the fifth year in a row by U.S. News & World Report, the Mediterranean diet welcomes good fats from foods like olive oil, nuts, fish, and avocados. The good fat in avocados helps your body absorb vitamins A, D, E, and K. In fact, those vitamins are fat soluble, meaning they can only be absorbed by the body with the help of fats. No wonder nutrition nerds like myself countdown to National Healthy Fats Day every year — because good fats are good stuff!

Superfood #4: Exotic Fruits

Avocados are popular all around the world. Whatever continent you’re living on, there’s an exotic fruit just waiting to meet the avocado of its dreams inside a bowl, smoothie, or fruit salad.

If you want to wake up feeling like a winner, this Avocado Superfood Smoothie Bowl, made with avocado, acai, almonds, bananas, and dark chocolate is for you. The best part is that you can use frozen blueberries and strawberries year-round.

Or go with an Avo-licious Mango Smoothie Bowl, which blends avocados, yogurt, dragon fruit, and chia seeds. Between the avocado and chia, this bowl is full of digestive-system lovin’ fiber.

Superfood #5: Avocados!

You know what’s always good with avocado? More avocado. Or just avocado — it’s always good, even all on its own! Here are a few of our favorite ways to prep it:

Superfood #6: Green Tea

Green tea has been used for medicinal purposes in the East for thousands of years. Today, it’s a fantastic addition to your morning smoothie.

Here’s how to do it: Brew and steep green tea for a long time (30 minutes or so) and then the chill in the fridge. Blend avocado and your concentrated green tea into your smoothie mix for a superfood power up!

In the summer months, cool off with a green tea-infused avocado popsicle. It sounds fancy, but all you need is some Greek yogurt, avocado, green tea, and honey. Freeze overnight in a popsicle mold and you’re good to go.

Superfood #7: Nuts

Like avocados and seeds, nuts are a popular source of good fats — so you double up on your goodness when you put them together!

Avocado has a mild, nutty flavor, which naturally plays well with different types of nuts. Pistachios, walnuts, pecans, macadamia nuts, and peanuts are all great additions to guacamole — especially if you drizzle a little hot sauce on top. But beyond the mortar and pestle, nuts are an excellent protein to sprinkle into Avocado Bistro-Style Bowls, and nut butters fold terrifically into avocado breakfast smoothies.

Superfood #8: Ancient Grains

Think superfoods are just a passing trend? No way. Mankind has been eating avocados for almost 10,000 years! And ancient grains go back to … well, ancient times. People have loved avocados and ancient grains forever. And you’ll love power bowls like this sweet and savory Avocado Ancient Grains Bowl. It also contains hemp hearts — three times the superfood power!

When choosing an ancient grain to fold into your diet, look for grains that are packing protein. For example, you could add chunks of avocado to overnight oats or millet for breakfast.

Superfood #9: Leafy Greens

Leafy greens are low-calorie and high in nutrients like vitamin A, C or K, as well as calcium and iron. The good fat in avocados helps you absorb some of those nutrients. A genuine win-win!

So it’s a good thing there are infinite ways to bring avocado and leafy greens together: Chopped together in a salad. Stuffed inside baked chicken breasts. Blended together in smoothies. Mashed together into guacamole. On top of toast, sandwiches, protein bowls … the possibilities here are endless!

Overwhelmed by all the choices? A good place to start is the Salad Builder on Avocado From Mexico’s Salad Station. It will help you curate the perfect mix of flavor and texture to fit your tastes.

Superfood #10: Kale

OK, so technically kale is a leafy green, but it’s so popular that it earned its own spot on this list. Kale is one of the most nutrient-dense foods on the planet, including vitamins A, K, C, and B6, among others. And its signature sturdiness gives it a substantial texture and versatility in the kitchen. You can use it as the base of an avocado salad or use its large leaves for an avocado “burrito” wrap. You can even bake kale chips in the oven and crumble them over top of guacamole. But my favorite is the Kale and Avocado Buddha Bowl, which boasts plenty of fiber to keep you feeling fuller, longer.

Good Fats Will Never Go Out of Style

When it comes to making healthy choices, superfoods are a no-brainer, and in the case of avocado, possibly the most delicious part of your day! Keep eating foods that contain good fats and a multitude of essential nutrients to treat yourself and your body right.

For more ways to add good fat to your diet, dive into our enormous library of avocado recipes.

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Avocados are a versatile, delicious, and limitless fruit. They’re always good for adding some deliciousness to the table, beyond simply the classic chips-‘n-guac (which are always a classic). Avocados are also an awesome base for your next breakfast, lunch, or dinner smoothie.

Nothing is as refreshing as an avocado-green smoothie packed with the superpowers of superfoods. Avocado smoothies are an excellent way to load up on “good,” unsaturated fats and nearly 20 vitamins and minerals.
 

5-Minute Avocado Smoothie Recipe

This quick, easy recipe is one of our favorite avocado smoothies. All you need is five ingredients and five minutes, and you’ll be ready to sip on a superfood smoothie.

Ingredients:

• 1 Avocado From Mexico, pitted and diced
• 1 c. of milk of choice
• 1/2 c. vanilla yogurt
• 3 tbsp. honey or maple syrup
• A handful of ice cubes (approx. 6-8)

Pro tip: Avocado is a plant-based dieter’s best friend. For a dairy-free avocado smoothie, opt for a plant-based milk and yogurt.

Pre-Prep: For an elevated sipping experience, place your glasses in the freezer for 30 minutes to an hour before use. Select the perfect Avocado From Mexico; carefully rinse and dry it. Slowly cut open the avocado and remove the pit. Dicing the avocado will help it blend faster and better. Here’s how to make a good (and safe) slice:

Directions:

1. Place the diced avocado, milk, vanilla yogurt, honey, and ice cubes into the blender. Blend the mixture until smooth, about 30-45 seconds.
2. Stop the blender to check the consistency of the mixture. Use a plastic spatula to scoop the mixture from the sides of the blender to ensure it is well blended. For a thicker texture, blend less; for a thinner consistency, blend longer.
3. Pour the mixture into two chilled glasses. Serve with a reusable straw.
4. Cover the remaining mixture and refrigerate it for up to three days. (If there’s any left!)

Sip, Sip, Hooray!

Once you’ve mastered the basics, you’ll want a more advanced take on avocado smoothies. Try these flavorful avocado smoothie recipe variations that include everything from chocolate and berries to spinach and kiwi. (They’re just as good, we promise.)

• Chocolate Avocado Protein Smoothie: Blended avocado and banana create a thick, silky texture. Chocolate almond milk and unsweetened cocoa powder give this smoothie a rich, dessert-like taste.
• Dairy-Free Berry Avocado Smoothie: This smoothie trades dairy for berries. Get creative with this recipe, adding in your favorite combination of berries. Go wild with the blueberries for a sweet, tart avocado blueberry smoothie. Bonus goodness: The AHA has certified this recipe as officially heart-healthy!
• Spinach and Avocado Smoothie: Peach and avocado are awesome allies in this creamy, sweet concoction. Add more avocado for a velvety texture. For a heartier drink, trade the spinach for kale.

Think Outside the Straw

Want to enjoy your avocado smoothie in a different format? Think outside the straw with these avocado smoothie bowls.

• Avocado Strawberries & Cream Smoothie Bowl: This smoothie bowl is as pretty as it is delicious. Go ahead; Instagram it. Just don’t forget to tag us with #AlwaysGood when you do.
• Avocado Superfood Smoothie Bowl: Start your morning with a bowl loaded with avocado, blueberries, banana, and walnut butter. Can it get better from here? We’re not sure. Your day might peak early, but that’s OK.
• Green Machine Smoothie Bowl: Your straw will be green with envy when it gets a look at this beauty. Avocado is the perfect creamy base for pineapple, banana, and kiwi. Sweet, fresh, always good.

Now that you’ve found the perfect avocado smoothie recipe, order your avocado smoothie ingredients online and start blending!

Avocado smoothies are just the beginning. Scroll through our recipe page for avocado goodness in appetizers, salads, and entrees.

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By Barbara Ruhs, MS, RDN

An avid avocado eater and guacamole lover, Barb is the Registered Dietitian/Nutritionist for Avocados From Mexico and former sports nutritionist for Harvard University. Her philosophy on food is simple: Enjoy what you eat, prepare food with love, and add avocados to everything!

Avocado cauliflower rice is having a well-deserved moment in the spotlight. It’s a filling and versatile dish that mixes well into salads and bowls while adding numerous vitamins and minerals to your meal. Whether you’re seeking a low-carb substitute for grains or simply want to fit more fruits and veggies on your plate, you’ve come to the right place. Avocado cauliflower rice is a winning combination any day of the week.

How to Make Avocado Cauliflower Rice

As a nutritionist, I can’t emphasize enough the importance of making healthy meals as easy to prepare as possible — because then you’re more likely to make them! Avocado cauliflower rice is a simple dish you can prepare with hardly any culinary experience.

Related: Check out my blog on one-pot meals to cut down on cooking time (and messy dishes).

The easiest way is to purchase cauliflower rice in the frozen-vegetables section of your grocery store and follow this avocado cauliflower rice recipe. Alternatively, you can buy and chop the cauliflower head yourself and cook it over the stovetop — or even in the microwave. Ding! Dinner is served.

Health Benefits

Avocado and cauliflower contain less than 5g of carbohydrates per serving (as compared to >50g in 1 cup of cooked rice). Served together, this powerhouse couple offers an antioxidant punch — in every serving of cauliflower (1 cup) combined with 1/3 medium avocado, they’re an excellent source of Vitamin C (60% daily value or 52 milligrams) and Vitamin K (25% DV or 30 micrograms). The heart-healthy duo provides dietary fiber (18% DV or 5 grams); avocados provide the good fats; and cauliflower is a good source (15% daily value) of Vitamin K. A recent 2021 study published by the American Heart Association demonstrated the benefits of Vitamin K for reducing the risk for heart disease and preventing blood clots.

Most Americans could use more veggies in their diets, and avocado cauliflower rice is a delicious way to check that box. One serving of avocado and cauliflower combined offers 5 grams of fiber, which supports digestion and leaves you feeling full longer.

If you’re looking for an alternative to grain rice, cauliflower is a filling substitute with a hearty texture and numerous health benefits. While anyone can enjoy the health benefits of avocado cauliflower rice, it’s an especially big win for people managing diabetes  that are counting carbohydrates. And if that’s not enough, both avocado and cauliflower are excellent additions to a gluten-free menu.

Ways to Eat Avocado Cauliflower Rice

Talk about versatility! Avocado cauliflower rice is so rich and tasty on its own that you don’t need much to spruce it up. Try mixing it into a stir-fry or serving it along side grilled meat. It can stand in for starches, too, like in this recipe for avocado cauli-risotto.

But if you’re on the bowl trend (and who isn’t these days?!), avocado cauliflower rice is the perfect base. Try it in a taco bowl, an Asian-inspired bowl, or a classic “rice”-and-beans recipe — you can browse a bunch of our favorite bowl recipes here.

Here are some helpful hacks to help you store, cut, and prepare avocados like a pro as part of your healthy lifestyle. Happy (and healthy) cooking!

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By Barbara Ruhs, MS, RDN

An avid avocado eater and guacamole lover, Barb is the Registered Dietitian/Nutritionist for Avocados From Mexico and former sports nutritionist for Harvard University. Her philosophy on food is simple: Enjoy what you eat, prepare food with love, and add avocados to everything!

I’ll let you in on a not-so-secret bit of wisdom I’ve gleaned as a Registered Dietitian and Nutritionist: Adopting a healthy lifestyle is so much easier and more enjoyable when you keep meals simple. I love one-pot meals (and one-pan meals!) because they’re easy to assemble on busy weeknights, and they minimize dirty dishes afterward. With few ingredients — including nutrient-dense avocado — you know exactly what’s in your bowl, making it easier to hit your nutritional goals.

These are my three favorite one-pot meals and one-pan recipes that take roughly 30 minutes to prepare.

Related: Meal planning is easy when you’re eating an avocado a day. Here’s how we do it.

1. Avocado Pesto Gnocchi With Leafy Greens

   If you’ve never made gnocchi before, don’t worry — it’s foolproof. Gnocchi is a potato pasta (great if you’re on a gluten-free diet) that’s almost impossible to overcook. You can find it in the pasta aisle at most grocery stores. This recipe looks complicated but it’s not — perfect for impressing a dinner date!

   Start by making fresh avocado pesto. If you’re in a hurry, simply combine half a cup of store-bought pesto with a fully ripe avocado in a blender or food processor. Combine with gnocchi and a cup of colorful cherry tomatoes (red, yellow, or orange). Tomatoes and avocado are a match made in nutritionist heaven because the good fats in avocados improves the absorption of Vitamin A and lycopene (a Vitamin A derivative) found in tomatoes.

   Place gnocchi and vegetable mixture in a baking dish and bake in the oven at 400°F for 20 minutes, tossing halfway through. Once finished, immediately mix in a handful of your favorite leafy greens, such as spinach or arugula, to add fresh flavor and even more nutritional goodness that will help you meet your veggie intake goals for the day. Allow the greens to wilt. Serve warm.

2. Slow-Cooker Chili With Avocado

   I like to play a game: How many beans can I fit in one pot of chili? Black beans, pinto beans, chickpeas (garbanzo beans), and cannellini beans … all of these are plant-based proteins and powerhouses of fiber. Throw them all in a slow-cooker along with two large cans of stewed tomatoes, your favorite taco seasoning, and any veggies hanging out in your fridge. (Potatoes, carrots, peppers, and onions are all great choices.) Set your slow-cooker on high for a few of hours. Before serving, carefully slice fresh avocado and drop a few cool, refreshing slices on top.

3. No-Cook Salad Bowl

   Salad bowls are an excellent choice for big families because they leave a lot of room for customization. Start by answering three questions:

   1. What’s your base? Choose a leafy green you love. Baby kale, spinach, butter lettuce, and romaine are all delicious no-prep selections.
   2. What’s your crunch? Radishes, carrots, jicama, or slaw mix all provide a satisfying bite.
   3. What’s your protein? No-cook options include rotisserie chicken and canned tuna or beans.

   Beyond this, just add your favorite co-star: avocado! Whether you like it diced or sliced, avocado adds an extra layer of health and takes your salad from “ho-hum” to “wow!” Not to mention the avocado adds good fats and nearly 20 vitamin and minerals to your salad.

   Last but not least: dressing. I recommend blending avocado into your favorite lite ranch or Greek yogurt dressing. If you have a few extra minutes, it’s worth it to prepare your own avocado salad dressings, made with honey and lemon, or avocado and cilantro.

Related: Create your own recipe by using our virtual Salad Builder.

Learn more about why I recommend avocados to anyone wanting more goodness on their tables as part of their healthy lifestyle.

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By Barbara Ruhs, MS, RDN

An avid avocado-eater and guacamole-lover, Barb is the Registered Dietitian/Nutritionist for Avocados From Mexico and former sports nutritionist for Harvard University. Her philosophy on food is simple: Enjoy what you eat, prepare food with love, and add avocados to everything!

As a Registered Dietitian and Nutritionist, I can’t say enough about the many virtues of avocados. They’re nearly a perfect food — a delicious fresh fruit you can fit into any meal, every day of the week. And there are many reasons you should! They’re virtually the only fruit with good fats (monosaturated fat and polysaturated fat) that help the body absorb vitamins A, D, K, and E. And they’re a good source of fiber, which adds bulk to your diet and can help you feel full faster and help manage your weight.

Whether you’re practicing a traditional balanced diet, or following a gluten-free or plant-based plan, avocado is a perfect way to pack more “goodness” into your meals. One serving of fresh avocado has nearly 20 vitamins and minerals!

Adding avocado to your diet doesn’t have to take a lot of time or effort. It’s a versatile fruit that requires little prep and zero cooking skills, and it can be combined with many pre-made or raw ingredients in a snap. Here’s a week’s full of inspiration to get you started on an avo-tricious journey.

1. Super Salads Monday

   Avocado elevates salads with a dreamy touch. My advice is to play with texture. Some salad recipes taste great with creamy, melt-in-your-mouth ripe avocados, while others go well with firmer avocado slices. And if you’re looking to sneak even more veggies into your salads, try pureeing avocado into your salad dressing. If you want a dreamy green Caesar or homemade green goddess dressing, we’ve got you covered!

2. Taco Tuesday

   Avocado and tacos are a classic pair! And a quick, easy, self-assembly dinner for the whole family on a busy weekday night — plus they are customizable to different taste preferences or eating styles. If you want a gluten-free or vegetarian alternative, no problem with simple substitutions. Taquitos and tostadas are a fun spin on taco night, too.

3. Toast to Wednesday

   On the run? No time at breakfast? While it may be tempting to go for a toaster pastry, avocado toast takes just about the same amount of effort. Simply scoop out the avocado flesh with a spoon and smear it onto your favorite toasted bread. Here are a bunch of toast recipes to get you started. Bonus if you can add eggs, chicken, or berries on top! The combination of fiber and good fats from the avocado and protein provides energy to fuel your day and give you that extra oomph to make it to lunchtime.

   Another tip for early birds who are really in a rush: Grab a spoon, a ripe avocado, and a hard-boiled egg for an unbelievable on-the-go breakfast.

4. Simply Satisfying Thursday

   One of the best parts of avocado is that it takes minimum effort to prepare a healthful dish. For example, you can mix chopped avocado with rotisserie chicken for a satisfying snack. Or layer avocado on wheat crisps with slices of tomato and a sprinkle of salt. And if you’ve got a sweet tooth, there are lots of ways to satisfy it with avocado (without any added sugar!).

5. Friday, “Try” Day

   It’s always nice to kick off the weekend by making dinner together as a family — and with avocado, the possibilities are endless! Once a week, make a point to explore a new recipe with avocado. Take a trip around the world, while you’re at it, with globally inspired dishes, like Thai avocado shrimp bowls or Greek zoodles with cucumber and avocado.

6. Swap-or-Top Saturday

   You can also swap butter with avocado in baking recipes, like these scrumptious cookies and delectable pies. They have about the same amount of fat per volume, and most of the fat in avocados is good fat, with the bonus of fiber and nearly 20 vitamins and minerals. Avocado also makes a great stand-in for sour cream or mayonnaise — a natural fit for sauces, dressings, and sandwich spreads. Try subbing the dairy in your smoothies with avocado for a creamy green twist!

Related: Learn how to tell if an avocado is ripe and ready to blend into a smoothie.

7. Guac on Sunday

   Reward yourself for a week well done with the most stupendous of treats — guacamole! Since the long ago days of the ancient Aztecs, families have gathered around big bowls of guac to spend quality time together creating memorable moments. If you want to expand beyond the traditional tortilla chip, get creative with other dipping devices: apple or celery slices, veggie crisps and fresh slices of cucumber are all satisfying options! (And a fancy tip: Guacamole also is fun addition to charcuterie and cheese boards.)

There you have it: Seven days and seven ways to sneak avocados, a nutrient-dense food, into your everyday diet. Have a healthful week!

Explore our bottomless archive of avocado recipes for more mealtime inspiration.

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Mediterranean cuisine is all about fruits, vegetables, whole grains, and limiting saturated fats. So whether you’re on the Mediterranean diet or are simply a fan of the cuisine, you can leave Avocados From Mexico on your grocery list. That’s why we gathered five mouthwatering ways to make guacamole, each recipe inspired by the zest of the Mediterranean.

Related: Discover more internationally inspired recipes on the Guacamole World Tour.

Mediterranean Guacamoles Recipes

• • Mediterranean Tabbouleh Guacamole

    This hearty guac is stuffed with goodness. Tomato, feta, and parsley are blended perfectly with the umami of bulgur for a full-bodied snack to beat anyone’s hunger. Dip with pita flatbread or olive bread for some added grain.

  • Pesto Caprese Guacamole

    Pesto and avocado: They’re better together. Trust us. This guacamole highlights a zesty trio of lemon, basil, and garlic, creamed together with jalapeño for heat and pine nuts for texture. Squisito!

  • Figtastic Guacamole

    Delicious avocado is layered with dried figs and smooth ricotta, opening a whole new world of guac. Finish it off with the sweet nutty crunch of pecans, and this guac has it all fig-ured out.

  • Pomegranate Guacamole

    Beginning with a classically delicious guacamole of mashed avocado, red onion, cilantro, and lime, this guac takes it to the next level as exciting pomegranate morsels erupt throughout. More like Olympus than Vesuvius, this guac is totally divine.

  • Mint & Cucumber Guacamole

    This Mediterranean guacamole is dressed to impress. Cherry red tomato, onion, and refreshing cucumber stand out against velvety smooth waves of avocado. Throw in a distinctive hint of mint and this guac looks (and tastes) like a million bucks.

If you dig these Mediterranean guacamole recipes or are looking for more ways to include avocados in the Mediterranean diet, check out our guacamole recipe page.

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We’ve gathered our best vegan avocado recipes and assembled this collection of the most fantastic five. Each recipe is a delicious combo of fruits, veggies, grains, and greens that fit perfectly in a vegan lifestyle. And with flavors from all across the spectrum, there is something here for everyone.

To get started, learn the best ways to pick, store, and slice avocados. Then dive headfirst into this rainbow of color, flavor, and avocado.

Related: You won’t disappoint anyone, vegan or otherwise, with these plant-based guacamole recipes.

5 Vegan Avocado Recipes

• Avocado Rainbow Roll-Ups

  Perfect for packed lunches, snacks on the go, or appetizers at a get-together, these bite-sized pinwheels are the perfect way to eat the rainbow. Rich hummus is your spread, uniting crisp red cabbage, carrot, sweet bell pepper and creamy avocado in a blanket of flavor. It’s all wrapped snuggly inside a spinach tortilla — it looks almost too good to eat!

• Sicilian Citrus & Avocado Salad

  This is no ordinary salad — in fact, it’s extraordinary. Sweet, tangy blood orange complements the umami goodness of avocado while blending seamlessly with arugula and red onion. Finally, top it off with succulent pomegranate arils and crunchy, toasted pumpkin seeds. Orange you glad you discovered this vegan avocado recipe?

• Black Bean Lettuce Cups

  Simple and delicious, these cute lettuce cups taste like pure happ-bean-ness. An easily assembled dish, this recipe is inspired by Mexican American cuisine, featuring cilantro lime rice, sweet corn, smooth avocados, and black beans. Lettuce just say it’s an instant classic.

• Avocado Beet Salad

  Ideal for entertaining, this salad is as delicious as it is beautiful. Cubed avocado and beets are dressed to the nines and carried in on a leafy bed of lettuce. The best part: For minimal prep time, this recipe packs a mighty helping of flavor. You can’t beet that.

• Vegan Avocado Breakfast Tacos

  Let’s break it down: A spicy hot tofu and mushroom mix takes center stage on a corn tortilla. Along comes a spoonful of avocado salsa to top it all off. Whether you’re vegan or not, you have to admit that this recipe is something to taco ‘bout.

Looking for more fun with our favorite green fruit? Check out our extensive recipe page for more mealtime magic.

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Lucky for avocado fans who stay Kosher, guacamole is a versatile dip that can be enjoyed in alignment with the diet’s parameters. In fact, there are any number of ways to take your guacamole game to the next level without breaking Kosher.

Below are five of our favorite guacamole recipes that comply with the Kosher diet. As all of these recipes are made with pareve ingredients. Just make sure you buy Kosher-approved produce and you’ll be set to dip.

Related: Learn more delicious ways to incorporate avocados into your Kosher diet.

5 Kosher Guacamole Recipes

• Cilantro Guacamole

  For a simple start, this cilantro guacamole will help get things kicked off. All that is needed are ripe avocados, crushed Aleppo pepper, lime juice, and cilantro. The crushed pepper lends its unique edge to this recipe, while the cilantro adds a fresh kick.

• Pomegranate Guacamole

  If you’ve been looking to incorporate pomegranate into your diet, this pomegranate guac is a great place to start! A creamy base of avocado allows pomegranates to shine, showing off their tart sweetness and adding an exotic splash of color. (If you’ve never cut open a pomegranate before, we’ll show you the easy way to get it done.)

• Chipotle Apple & Almond Guacamole

  Though not the simplest on the list, the exciting combination of flavors in this recipe makes it worth the extra prep time. All-star ingredients include roasted almonds, Honeycrisp apples, and adobo sauce.

• Cucumber Green Apple Guacamole

  For a rush of summery freshness, cucumbers are just the ticket. In this recipe, chopped white onions lend an aromatic zing while cilantro helps round out the flavors. Add in the sour tang of green apples, and you’ve got a crisp, refreshing guacamole that hits the spot any time of year.

These five recipes are just the surface of Kosher guacamole. Explore our guacamole recipe page for more inspiration.

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Keto-Friendly Guacamole

The ketogenic diet consists of eating low-carb, high-fat foods, a program that allows followers to nosh on red meats, fatty fish, cheese, and butter — all while adhering to the program’s dietary guidelines.

Keto’s popularity is built on the notion that participants don’t have to “give up” some of their favorite high-fat foods. That sentiment keeps avocados well stocked in keto-focused kitchens. The majority of fat in avocados is naturally good fat, with 5 g of monounsaturated fat per serving (one-third of a medium avocado). Eating dietary fat helps the body absorb vitamins A, D, K, and E.

So if you’re on the keto diet, don’t skimp on avocados: You can have your guac and eat it, too.

Related: Brush up on your knife skills before cutting into that avocado. Here’s how to cut, slice, and dice an avocado.

4 Keto-Friendly Guacamole Recipes

• Bacon & Blue Cheese Guacamole

  One taste of this sharp, salty, smooth mixture will have you daydreaming about ways to eat it. Crispy bacon flawlessly melts into soft, rich avocado. Slather this on a large leaf of butter lettuce and add an extra piece of bacon (or two!) for a quick, delicious lunch.

• Chorizo Guacamole

  Individually, chorizo and avocado are culinary superstars. Take it to the next level by mixing them together for an extraordinary guacamole. For a spicier dip, add more chiles. Scoop a dollop on top of a bed of scrambled eggs for an all-star breakfast.

• Smooth Spicy Guac

  Keep it classic with this delicious, creamy concoction. For extra heat, add more sriracha or cayenne pepper. Slather it on a fresh bell pepper, boiled shrimp, or—if you’re really missing the salty crunch of a tortilla chip—a pork rind.

• Philly Cheesesteak Guacamole

  This keto-friendly guacamole features the best parts of your favorite sandwich. A generous portion of thinly sliced roast beef and sautéed onion fold into chunks of buttery-soft avocado — all topped with a blanket of provolone cheese. Keto purists should skip serving this guac on a hoagie roll (as the recipe suggests) and instead serve it up on a bed of leafy greens.

If you’re looking for more keto-friendly guacamole recipes, these four dips are just the start. Head to our extensive archive of guacamole recipes for inspiration.

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Plant-Based Guacamole

A plant-based diet consists of eating a diet made up of predominantly plants — not animal products. A typical plant-based grocery list might include foods such as broccoli, corn, beans, tofu, almond milk, and (thank goodness!) avocado.

Avocado has a wide range of culinary uses and can be enjoyed by anyone following a plant-based diet. The versatile green fruit is a great cooking substitute for animal products, such as meat or traditional spreads, for anyone on the plant-based diet.

If you’re on a plant-based diet and you’re looking to expand your snack repertoire, start by using these plant-based guacamole recipes.

Related: Learn more about the plant-based diet and how you can make avocado part of it.

5 Plant-Based Guacamole Recipes

• Edamame Guacamole

  With similar flavor profiles, avocado and edamame create a buttery-soft mixture with sweet and nutty hints when blended. (Hint: For a creamier consistency, gradually add small amounts of water until the desired texture is reached.) Add a dollop to your favorite salad or spread it on top of toasted sesame crackers.

• Spicy Three Pepper & Cayenne Guacamole

  The heat of the jalapeño, serrano chiles, and Fresno chiles is a perfect juxtaposition to avocado’s cool, smooth texture. Load this dip atop a crunchy bell pepper or lightly salted tortilla chip. No matter the vehicle, this guacamole is the star of the show.

• Strawberry Pico Guacamole

  Creamy avocado is an ideal base for sweet, juicy strawberries. Fold in onion, cilantro, and jalapeño, and you have an unexpected combination that is a true celebration of flavors. Chances are you’ll scoop this directly from the bowl with a spoon. No judgement.

• Sweet Potato Guac

  Two MVPs of the plant-based diet meet in this flavorful concoction. The versatility of avocado and sweet potatoes allows for a world of culinary creativity. In this dip, these kitchen essentials create the perfect foundation for an unparalleled taste, complete with sweet and savory traces throughout. Try this guacamole with your favorite tortilla chips or sliced fresh vegetables.

• Vegan Guacamole

  Sautéed tofu gives this guacamole an edge on a bed of smooth avocado, cold cucumber, and fresh onion. For a more intense texture, leave the tofu in the skillet for a minute or two longer than directed. Serve with whole-grain crackers.

The possibilities are endless with guacamole, so don’t let the plant-based diet limit your imagination. Find more inspiration for guacamole recipes in our archive.

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Incorporating Foods With No Added Sugar Into Your Meals

Maintaining an overall healthy eating regimen can pose a challenge, especially with an abundance of tempting treats so readily available.

The Dietary Guidelines for Americans recommends limiting the calories from added sugars in your diet to no more than 10% daily — that’s 200 calories or fewer in a 2,000-calorie diet. Replacing foods and drinks high in added sugar with healthier options, like fruits, can help limit your added-sugar intake.

As a food with no added sugars, avocados offer a versatile fruit option that can be incorporated into a variety of eating styles. A serving of avocado — 1/3 of a medium-sized avocado or 50g.

No matter how you choose to work toward limiting your added-sugar intake, talk to your doctor before trying any of these tips. He or she can help discuss how to find a healthy eating pattern that works for you.

Let’s take a look at three tips for incorporating foods with no added sugars, like avocados, into your diet to reduce your added-sugar intake.

Related: Read about four other avocado health benefits.

3 Ways You Can Satisfy Your Sweet Tooth With Avocados

Pair with Proteins

Ensuring that savory meals are low in added sugar can be an easy way to limit your total added-sugar intake. The creamy texture and mild flavor of avocado make it a perfect protein pairing that contributes no added sugar to a meal. Try eating avocado with simply prepared protein options as an alternative to typical condiments.

In a Blended Breakfast

Making healthy choices at breakfast can help set a low-sugar tone for the day. Opt for simple avocado smoothies — featuring veggies, milk, avocado, and fruit — in the morning as an alternative to sweetened cereals and flavored yogurts.

Featured With Other Fruits

Choosing the naturally occurring sugars in fruits over the added sugar in dessert foods can provide an alternative that still satisfies your sweet tooth. Pair avocado with sliced fruit or berries next time you crave a sweet treat.

Visit our avocado nutrition page to learn more about the nutrients found in avocados.

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If you’re looking to add more greens to your diet, preparing salads is the way to go. And to add even brighter greens and enrich your salad with nutrients, fiber, and good fats, accent your salad with a heart-healthy portion of avocados.

In collaboration with the American Heart Association (AHA), we created these heart-healthy avocado salad recipes. To be certified, a recipe must meet specific category-based qualitative and nutrient requirements. A nutrient analysis of each recipe is submitted for review including: calories, sodium, saturated fat, added sugars, trans fat, and omega-3 fatty acids (for fish entrees Plus, they’re all easy to prepare for any meal!

Before making changes to your diet, be sure to talk to your doctor about implementing heart-healthy salads into your diet.

6 Certified Heart-Healthy Salad Recipes

Farro Salad with Lemon & Fresh Dill Herbed Dressing

In this recipe, farro grains meet fresh herbs and lemon for a heart-healthy salad that can help keep you full and energized. The salad pairs arugula with goat cheese, dried cranberries, and walnuts and is topped with a hearty avocado dressing.

Mixed Greens Salad with Avo Poppyseed Dressing

Lettuce, spinach, and avocados make up the greens of this salad and are tossed with a colorful blend of fresh fruits, pecans, and feta cheese. For some extra zing, drizzle your salad with avocado poppyseed dressing.

Avocado Tomato Basil Pasta Salad with Pesto Avocado Dressing

Made from a base of whole-wheat rotini pasta, protein-rich chickpeas, and avocado, this pasta salad uses the classic Italian combination of tomato and basil for a rich flavor. The addition of avocado and pesto dressing elevates this pasta salad to a whole new level.

Related: Looking for a snack-sized, heart-healthy recipe? These avocado and shrimp rafts are AHA certified and easy to prep!

Harvest Bowl Salad with Avo Balsamic Vinaigrette

This harvest bowl contains a medley of flavors that mingle together with a heart-healthy twist. The recipe calls for avocado, quinoa, arugula, kale, Brussels sprouts, and honey crisp apples, creating a tart, fresh salad bowl that will leave you satisfied.

Fruit Salad with Avo Coconut Lime Dressing

Avocados are a fruit, so why not include them in your fruit salad? This recipe mixes avocados with strawberries, mangos, blueberries, grapes, kiwi, mandarin oranges, bananas, and an avocado coconut lime dressing to satisfy your sweet tooth in a heart-healthy way.

Greek Goddess Salad on a Stick with Avo Mediterranean Greek Dressing

Forgo the salad bowl and opt for a skewer in this recipe. This delicious salad-on-a-stick features avocado, romaine, feta, cucumber, and olives. The finishing touch: a Mediterranean Greek dressing with an avocado base.

Pro Tip: After making some of these salads, you might find yourself with a leftover half of an avocado. Here’s how to store and preserve any extras.

Check out our recipe page for more delicious inspiration.

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Already a superfood, the avocado has earned another accolade as a key ingredient in these 10 heart-healthy recipes from Avocados From Mexico. Each one is loaded with avocado goodness and meets the American Heart Association’s criteria for the Heart-Check Food Certification Program.

In order to be AHA-certified, these recipes must meet specific category-based qualitative and nutrient requirements. A nutrient analysis of each recipe is submitted for review, including: calories, sodium, saturated fat, added sugars, trans fat, and omega-3 fatty acids (for fish entrees). And these avocado recipes all pass!

Before incorporating these recipes into your diet, talk to your doctor about how you can eat more heart-healthy meals.

From skillet chicken to avocado snacks and salads, these heart-healthy recipes will give your day a certifiably nutritious boost.

Try These Heart-Healthy Recipes :

Skillet Chicken with Savory Avocado Salsa

This recipe combines spicy jalapeño, zesty lime, and creamy avocado into a protein-packed, low-carb dinner option.

Avocado Stuffed with Pico de Gallo and Pineapple

Tomatoes, pineapple, cilantro, onion, and serrano chiles replace the pit of your favorite green fruit.

Bean, Avocado, and Pineapple Salad

For a vegetarian entrée combining tropical and savory flavors, mix beans, avocados, red onions, and cilantro. Lightly dress your salad with olive oil and lemon juice, then sprinkle in spicy cumin.

Avocado and Peach Salad

Raisins, peaches, and cream flavor this sweet, summery dish. Serve it in a scooped-out-avocado bowl and pair with lean cuts of pork loin for an extra dose of protein.

Avocado Chicken Waldorf Salad

This heart-healthy salad pairs sweet apple with savory walnut for a satisfying crunch. Vegetable oil, cider vinegar, mustard, sugar, salt, and pepper combine to create a dressing with a palate-cleansing zing.

Avocado Taco

This easy, heart-healthy dinner recipe is perfect for nights when you need a meal with minimal prep time. Warm corn tortillas in a skillet over medium heat and top with avocado slices.

Classic Mexican Guacamole

Mash avocados and combine with onions, jalapeños, a sprinkle of salt, and a squeeze of lime for a versatile dip that adds avocado flavor to any party spread.

Avocado, Banana, Orange, and Yogurt Smoothie

Blend a dollop of low-fat vanilla yogurt, a splash of orange juice, an avocado, and a banana for a quick, heart-healthy breakfast on the go.

Avocado and Shrimp Rafts

Sail into your next party with this low-sodium recipe. Bell peppers create a low-carb boat for heart-healthy avocado, salsa, and shrimp to rest in.

Avocado Pineapple Smoothie

Combine chunks of avocado and pineapple in a blender and puree when you need a quick, heart-healthy fix.

Any of these quick meals can help reduce your time in the kitchen and supply a heart-healthy helping of avocado. And with Avocados From Mexico set to release new certified-heart-healthy recipes soon, you will quickly have enough recipe options to start a full-fledged meal regimen.

Peruse our avocado recipe page for more culinary inspiration.

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Picky eaters come in a range of ages. Weaning an infant off of breastmilk can be an unwelcome struggle, and ensuring nutritious greens are worked into a fickle toddler’s diet can be an exhausting endeavor.

Thankfully there is a solution to these dietary dilemmas, and it comes in the shape of a round, delicious, nutritious superfood. Avocados have a uniquely smooth and creamy taste, making them an agreeable food for many babies and toddlers.

Let’s take a look at the benefits of avocados that infants, toddlers, and parents alike can enjoy, along with some methods for incorporating this delicious fruit into your family’s diet.

Avocado Recipes for Infants, Toddlers, and Moms

For Infants

For the first six months of their life, an infant won’t need to consume anything but breastmilk. But when it comes time to wean your baby off from breastmilk or formula, avocado is a terrific transitionary food because of its soft texture and creamy, neutral flavor. Not only that, but avocados are a nutrient-dense and sugar-free fruit, making small portions an easy, healthy meal.

The simplest way to incorporate avocado to a baby’s diet is with an avocado purée. Make sure you use a fully ripened avocado (here’s how to tell) and wash it thoroughly. Slice it and remove the pit, then pulverize the avocado in a blender or food processor, adding water until the texture is velvety and smooth. Adding breastmilk or formula will give the purée an extra creamy consistency. One medium avocado mixed with formula, breastmilk, or water produces approximately 6-8 ounces.*

For Toddlers

Toddlers who are up and on-the-go need energy and nutrients just like the rest of us, but it can be tough keeping their diet consistent.

Serving avocado in the form of these guac tots is a great way for little hands to develop motor skills. If you’re concerned about the heat level, leave out the jalapeño pepper and go easy on the hot sauce. Alternatively, a halved and pitted avocado seasoned with salt and pepper is a smooth and simple snack for your toddler to enjoy on their own, and an opportunity for practicing independent utensil use.*

For Mothers

For new moms or those considering starting a family, good nutrition is vital for you as well as your child. Pregnant mothers will be happy to learn that avocados are a good source of folate, a nutrient that is fundamental for pregnant women. The recommended intake of folate is 400mcg every day during their first trimester. Consuming adequate intakes of folate and folic acid may reduce the risk of premature births and birth defects.

An efficient method for mothers to start incorporating avocados into their daily meal routine is by mixing up this dairy-free berry avocado smoothie. Comprised of three kitchen staples (avocados, berries, and cranberry juice), this smoothie is a fast fix for breakfast on your way out the door. Avocado offers a smooth texture, while the berries and cranberry juice enhance the flavor.

*Before starting or introducing new foods, parents and caregivers should consult a physician or health care provider.

For more green-inspired goods with the nutritional benefits of avocado, browse our recipe page.

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People enjoy putting spreads on everything, from breakfast toast and lunch wraps, to dinner steaks and baked potatoes. But what if we told you that you could swap these popular spreads for a creamier, greener alternative, while also maintaining a delicious, irresistible taste? The secret: Swap your spreads for a homemade, avocado spread.

Related: Looking to try out some more DIY condiments? Whip up a batch of our avocado mayonnaise with this five-step recipe.

The Avocado Adventure

Using an avocado-based spread in place of a more traditional condiment can be a thrilling, creamy adventure, and here’s why.

One third of a medium avocado contains 1g of saturated fat (5% DV). In fact, over 75% of the fat in avocados are unsaturated, meaning they help your body absorb important vitamins without raising “bad” cholesterol levels. On top of that, 1/3 of a medium avocado contains 80 calories and nearly 20 vitamins and minerals, including 6% DV of potassium and 4% DV of vitamin C.

The most adventurous reason for making the swap to a homemade avocado-based spread: It’s uniquely delicious! Exchange condiments for one of these three DIY avocado spreads to see the difference.

3 DIY Avocado Spreads

Avocado Aioli

Combining fat-free Greek yogurt and puréed avocado creates a smooth, creamy concoction that makes the perfect substitute spread. Try spreading this on your next grilled cheese sandwich to liven up your next lunch.

Avocado Chipotle Spread

Adobo sauce, chipotle chiles, and avocado form a fiery medley with cool, velvety undertones. Whip up this spread while your potatoes are baking, then add a dollop or two in the place of other condiments.

Pro tip: Quickly ripen your avocados by setting them on a window sill in direct sunlight or by securing them in a brown paper bag with a banana overnight.

Avocado and Sea Salt Butter

This five-ingredient spread blends brown sugar with garlic and chile de árbol to create a kick of sweet heat. Slather this on a piece of toast in lieu of other condiments for a sweet and spicy version of avocado toast.

Find more avocado spreads on our recipe page.

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Navigating the roles and benefits behind each of the necessary nutrients in your diet can seem like a daunting task — especially when it comes to finding the few that can help you manage your weight without feeling hungry.

One way to help avoid hunger pangs while trying to maintain one’s weight is to opt for foods with fiber. A plant-food carbohydrate found in fruits, like avocados, fiber can help add bulk to your diet, helping you stay full longer and avoid overeating.

Let’s take a closer look at how the fiber in avocados affects our digestion and facilitates weight management as part of an overall balanced diet.

Fiber Functions

Most fiber-contributing foods, including avocados, contain a combination of soluble and insoluble fibers. Soluble converts into a gel-like substance as your body digests it. Your body breaks down very little of this gel-like substance into caloric energy, and what it does break down it breaks down very slowly. This means foods containing soluble fiber stay in your digestive system longer and contribute few calories to your diet — an attractive combination for those hoping to manage their weight without feeling hungry.

Insoluble fiber contributes no calories to your diet, as your body cannot break it down at all. This type of fiber moves through the intestine completely intact, attaching to other digested food particles and increasing the speed of elimination in the body. This process can help protect the lining of your colon and — like soluble fiber — help you feel full longer. By keeping you satiated and clearing your digestive tract without adding calories to your diet, insoluble fiber can also be an effective tool in maintaining a healthy weight.

Fuel Up with the Fiber in Avocados

With a composition that is nearly 79% fiber and water, avocados provide a tasty and versatile option for those seeking to manage their weight by incorporating fiber contributing foods into their diet. A serving of avocado — 50g or 1/3 of a medium-size avocado — is a good source of fiber, providing 3g of fiber, or 11% of the daily recommended intake.
Before changing your diet, talk to your doctor about how fiber contributing foods, like avocados, could help you manage your weight. He or she may give you a list of fiber-contributing foods — including avocados — to incorporate into an overall balanced diet.

Armed with new nutritional knowledge and your doctor’s approval, fuel up with avocados. As you cook, save any leftover avocado in an airtight container in the fridge so you can add the fiber in avocados to even more meals.

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Whether you’re eating off your grandmother’s china, a mismatched set of colorful Fiesta ware, or a checkered table cloth at a neighborhood barbecue, healthy eating habits begin on your plate.

The USDA MyPlate website is a useful tool for improving your diet. The site provides tips and resources to help you fill your plate mindfully and healthfully, with inspiring ideas to help you choose nutrient-dense foods, like avocados.

Check out the site’s features to make sure you hit a dietary home run the next time you step up to your plate.

What is USDA MyPlate?

The USDA MyPlate site models how to portion key food groups across your plate during breakfast, lunch, and dinner.

Follow these recommendations to bring your best plate to the table:

Fruits and Vegetables

The USDA MyPlate site recommends filling half of your plate with fresh fruits and vegetables, like avocados. Focus on choosing fresh, sautéed, roasted, or steamed vegetables and whole fruits — these are among the healthiest ways to prepare these colorful ingredients.

Try this: Adding 1/3 of a medium-size avocado to an omelet, salad, or sandwich can help add good fats, fiber, and a serving of whole fruit to your meal.

Grains

The remaining half of your plate should be split across grains, proteins, and dairy.

Grains include foods made from wheat, rice, oats, cornmeal, barley, or another cereal grain. Choose whole grains, which are less processed, over refined grains.MyPlate recommends making half of your grains whole grains, like oatmeal or brown rice.

Try this: Spread 50g of creamy avocado on a slice of whole-grain toast. Here’s our favorite avocado toast recipe.

Protein

MyPlate recommends varying the source of protein within each meal to help maximize your nutrient intake. Choose lean or low-fat proteins when possible and include at least 8 oz of cooked seafood in your weekly protein intake. Vegetarians can hit their protein quota with options like beans and peas, soy products, and nuts and seeds.

Try this: This Mexican Ceviche recipe offers ample protein and the fresh taste of avocados.

Dairy

Dairy can serve as an additional source of protein and calcium. The USDA recommends taking in three cups of dairy daily and choosing low-fat or fat-free milks and yogurts.

Try this: Substitute fat-free Greek yogurt in this parfait recipe for two cups of dairy.

How to Plan Your Plate

MyPlate Plan will help you create a personalized daily eating plan based on your age, sex, height, weight, and physical activity.The plan helps you track calories and intake for each food group and offers recipes, cookbooks, and sample meal plans to help set you up for success.

Before making any changes to your diet, talk to your doctor about how you can begin forming healthy eating habits. He or she may provide a list of healthy foods, like avocados, that fit in with USDA MyPlate’s recommendations.

Visit our avocados recipe page for even more recipes featuring avocados.

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The words good and fat don’t seem a likely pair. But in the context of a well-balanced diet, good fats might be just what you need.

You can’t — and shouldn’t — completely cut fats from your diet, but you can strive to get the right mix. Incorporating sources of good fats, like avocados, into your meals can help balance your fat and nutrient intake without compromising your heart health.

Read on for a closer look at what makes some fats good and why sources of good fats, like avocados, may fit well in a balanced diet.

The Skinny on Fats in Food

All fats are among the essential macro nutrients that provide caloric energy. They are an energy-dense form of food that supply nine calories per gram— more than twice as much as protein and carbohydrates. Your body needs the energy in calories to function, and with fats, you get more energy from less food.

Good fats also help the body absorb specific nutrients like vitamins A, D, E, and K. These nutrients are stored in fatty tissue and do great things for your body. For example, vitamin E helps keep your immune system strong and protects against tissue damage in your body.

Still, not all fats are created equal.

Good Fats vs. Bad Fats

Understanding the difference between good fats and bad fats starts with understanding the difference between good and bad cholesterol. Bad cholesterol, or LDL, can build up in your blood vessels, putting you at greater risk for heart attacks and strokes. Good cholesterol, or HDL, helps you fight this buildup by carrying cholesterol to the liver, where it is then flushed from the body.

What are Bad Fats?

“Bad fats,” meaning saturated and trans fats, raise your levels of bad (LDL) cholesterol.

Saturated fats raise both bad cholesterol, fats increase bad cholesterol and lower good cholesterol. Both may increase your risk of cardiovascular disease.

What are Good Fats?

“Good fats,” meaning unsaturated fats, improve your dietary intake without raising bad cholesterol levels. Unsaturated fats, like monounsaturated and polyunsaturated fatty acids, are mostly derived from plants, and replacing the bad fats in your diet with these goods fats may reduce your risk of cardiovascular disease.

Go Green — Choose the Good Fats in Avocados

Avocados are a good place to start when trading bad fats for good fats. Over 75% of the total fat in avocados is considered “good,” making our favorite green super food a heart-healthy choice with all-around goodness.

Once you have a better understanding of the function of good fats in your body, talk to your doctor about dietary sources of good fats that you can incorporate into your diet. He or she may provide a list of recommended foods — like the avocado.

Find out more about the nutrients in avocados.

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If there were as many kinds of avocados as there are kinds of cheese, the world would be a much greener place. Both filled with flavor, avocados and cheese combined make for endless delicious meals — like the five we love below.

Related: Learn more about the health benefits of avocados.

5 Totally Cheesy Avocado Recipes

In Queso You Love Mexican

Chiles Rellenos

Serve these stuffed chiles as a cheesy appetizer at your next party or pair small servings with meals throughout your week.

Chicken Tostadas

Sliced avocado, fresh vegetables, and crumbled queso fresco sits on a bed of refried beans in this chicken-and-tortilla classic.

Tortilla Soup with Avocado

Avocados and your choice of cheese top this spicy soup. Choose queso fresco or feta for a crumbly coating, or substitute mozzarella for a melted finish.

For Comfort Foods

Bacon and Avocado Grilled Cheese

Say cheese for this classic comfort food starring bacon, tomato, avocado, and mozzarella. Dip it in a soup of your choice for warm and hearty accompaniment.

Avocado Mac and Cheese

Cover macaroni noodles in a sharp white-cheddar cheese sauce, then top with peas and avocado. Choose macaroni cut into your child’s favorite TV character for some extra, kid-friendly fun.

Related: Pair avocado and cheese in internationally inspired cheese boards.

No matter how you pair avocados and cheese, talk to your doctor before changing your diet. He or she may include avocados in a list of foods that can be incorporated into an overall healthy diet. Once you get the go-ahead, visit our avocado recipes page for more delicious dishes.

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Sometimes, it feels like you need an advanced degree in science just to understand food labels and nutritional claims. Even seemingly simple terms, like nutrient dense, aren’t as clear as they seem. What does it actually mean — and why does it matter?

The Food and Drug Administration defines nutrient-dense foods as “foods and beverages that contain vitamins, minerals, dietary fiber, and other beneficial substances that may have positive health effects.” These foods are also low in bad fats, sugars, starches, and sodium.

Avocados are among the foods that fit the nutrient-dense foods definition. Here’s how:

• Provide vitamins, minerals, and other substances that may have positive health benefits: Avocados contain 20 vitamins and minerals, including iron, potassium, and vitamin C. Many of these vitamins carry positive health benefits;for example, iron produces a protein that helps transport oxygen throughout your body, while potassium can help contract muscles and regulate fluids in the body.
• Dietary Fiber: Avocados are a good source of dietary fiber. With 3g of fiber per 50g serving, avocados contain 11% of your recommended daily fiber intake.
• Low in bad fats: 75% of the fat in avocados is considered good fat because it’s comprised of monounsaturated and polyunsaturated fats. These fats provide energy without increasing levels of bad cholesterol when eaten as part of a healthy diet.
• Low in sugar: Avocados are sugar-free.
• Low in starches: A serving of avocados (50g or 1/3 of a medium-sized avocado)contains 4g of total carbohydrates, which is only 1% of the recommended daily value.
• Low in sodium: Avocados are sodium-free.

Related: Learn more about all of the nutrients in avocados.

Prepping for Success

It’s not only what you cook but how you cook it that counts. Keeping the structural integrity of nutrient-dense foods is also critical to reaping their full benefits.

When prepared without solid fats, sugars, refined starches, and sodium, the following are considered nutrient-dense foods:

• Fruits and vegetables
• Whole grains
• Seafood, lean meats, and poultry
• Eggs and fat-free and low-fat milk
• Beans and peas
• Unsalted nuts and seeds

As a fruit, avocadosare no exception. There are many ways to prepare avocado without altering its nutrient-dense status; for example, try using avocado as a basefor dishes ranging from smoothies to dips.

Why and How to Get the Nutrient-Dense Goods

Over time, eating nutrient-dense foods, like avocados,as part of an overall healthy diet can help limit the threat of health issues such as Type 2 diabetes, heart disease, and certain types of cancer.

Many nutrient-dense foods also feature fiber, which can balance blood sugars, prevent constipation, lower cholesterol, and help you feel full faster. With 3g of fiber per 50g serving, avocados contain 11% of your recommended daily fiber intake.

How to Add Nutrient-Dense Foods to Your Diet

Avocados are an easy way to incorporate nutrient-dense goodness into your meals. Before making any changes to your diet, talk to your doctor about how you can incorporate nutrient-dense foods into your eating routine. He or she may provide a list of healthy foods, including avocados. Once you get the go-ahead, visit our avocado recipes page for more nutrient-dense meals starring avocados.

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There was a reason that your parents always told you to eat your fruits and vegetables. Both are considered nutrient-dense foods, meaning they are relatively low in calories and can provide the body with a variety of vitamins and minerals.

The USDA recommends filling half your plate with whole fruits and vegetables. The recommended daily amount of fruits and vegetables varies based on age, sex, and physical activity. Values for adults range from one and one-half to two cups of fruit and two to three cups of vegetables. A serving can include raw fruits and vegetables, 100% fruit juice, dried fruits, or cooked vegetables.

Related: See more USDA recommendations for your plate.

Simple Smoothies

Dairy-Free Mango Avocado Smoothie

This refreshing beverage is an easy grab-and-go meal for busy mornings. Creamy avocado and tropical mango combine in this dairy-free drink.

• Featured fruits and vegetables: avocado, mango, orange juice
• Cups of whole fruits and vegetables included: 1

Beet, Pineapple, Avocado & OJ Smoothie

Savory and citrus combine in this colorful beverage starring avocado and beets.

• Featured fruits and vegetables: avocado, beets, pineapple, orange juice
• Cups of whole fruits and vegetables included: 5

Starter Salads

Avocado Summer Berry Citrus Salad

Served on a bed of spinach and arugula, this salad is tangy, sweet, peppery, and creamy.

• Featured fruits and vegetables: avocado, strawberries, spinach, arugula, mandarin slices, mandarin juice, red onion
• Cups of whole fruits and vegetables included: 1

Fruit Spinach Salad

Avocado, apple, kiwi fruit, orange, strawberry, and spinach combine to create a salad bursting with flavor, color, and texture.

• Featured fruits and vegetables: avocado, apple, kiwi, orange, strawberry, spinach
• Cups of whole fruits and vegetables included: 1

Guacamole Go-Tos

Strawberry Pico Guacamole

Mix up your favorite guacamole snack with fresh strawberries. The sweet fruit flavor pairs well with the spice in jalapeños.

• Featured fruits and vegetables: avocado, strawberry, lime juice, jalapeño, white onion
• Cups of whole fruits and vegetables included:4.5

Pineapple & Cucumber Guacamole

Chunks of pineapple, cucumber, and avocado combine in this fruity guacamole.

• Featured fruits and vegetables: avocado, pineapple, cucumber, jalapeño, red onion, lime juice
• Cups of whole fruits and vegetables included: 1

Whichever dish you choose, talk to your doctor about ways to incorporate more whole fruits and vegetables into your diet. He or she may provide a list of foods, including avocados.

Visit our avocado recipes page for more ways to incorporate our favorite whole fruit, the avocado, in your diet.

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By Jackie Veling

St. Patrick’s Day is about going green — and that goes beyond your attire.

This year, focus on adding some good-for-you greens to your holiday meals. Avocados are a great place to start: Besides being green as can be, they’re a staple for those following low-carb, high-fat eating regimens such as the keto plan.

A medium-sized avocado contributes 6g of unsaturated “good” fats. Avocados also contribute 4g of carbohydrates compared to other fruits, making them a fantastic keto snack.

Quick, Keto-Friendly Green Dips

This green hummus is as creative as it is quick. For a more classic option, guacamole never goes out of style — this chorizo chipotle version adds a zing of flavor and a protein punch. Make these snacks even more keto-friendly by providing fresh veggies for dipping.

Keto-Friendly Green Appetizers

Mix in some color with fresh ceviche. This tangy recipe requires four filets of fish and gets its pop of green from the olives and diced avocado (learn how to perfectly slice and dice an avocado with this video).

Another crowd-pleaser is stuffed chiles, which contain a keto-approved mix of cheeses and tasty spices.

Keto-Friendly Green Mocktails

What’s St. Patrick’s Day without a toast? The keto eating plan is alcohol-free, but there are plenty of other beverages you can use to fill (and raise) a glass with your crew. For example, this Maria verde cocktail is just as tasty sans-alcohol.

Want more keto-friendly avocado recipes? Check out this video for five other ways to enjoy avocados.

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By Kristy Alpert

There’s nothing sweet about turning your Valentine’s Day into a cheat day — with food, that is — especially if you and your sweetheart are following a ketogenic eating plan.

This holiday is a great time to celebrate healthy relationships and together time with some tasty, nutritional recipes that make hearts go pitter-patter. This Valentine’s Day, pull out all the stops and show your sweetie what love is all about with a fanciful and keto-friendly feast served ala avocado.

Keto-Friendly Appetizers to Share

Fan the flames of your keto-friendly love affair with a grilled avocado bruschetta. This tangy mixture of balsamic vinegar, tender tomatoes, and grilled avocado puts a lovely twist on the traditional appetizer. Top it off with fresh basil and a drizzle of olive oil. Yum.

Keto-Friendly Soup for Two

Simple is better when it comes to preparing a full course of keto-friendly fare, which is why this four-ingredient avocado chipotle soup is our go-to for an ingenious indulgence between courses. The trick is to hold off on adding the blended sour cream, chipotle, and avocado mixture until the chicken stock has been boiled and removed from the heat. Then it’s just a matter of smoothing the soup out with an immersion blender, dishing it out, and garnishing with parsley or cilantro.

The Keto-Friendly Main Squeeze

Substitute the honey in this recipe for grilled salmon with avocado and tomato vinaigrette with Yacón syrup to make it the star of your keto-friendly offerings. After some heavy sighs and hand-holding, you can switch to a sweeter note.

Happily Ever After — Keto-Style

This recipe for chocolate avocado mousse is decadent and rich even with a substitution of stevia for confectioners sugar, and these dark chocolate avocado truffles require no substitutions and are undoubtedly smooch-worthy.

To show that love is in the air, try shaping components of each dish into hearts, and add a sense of elegance to the event by savoring each stage and bringing out courses one at a time.

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By Jackie Veling

If you’re looking to shake up your eating habits in the new year, you’re not alone. The keto eating plan — a low-carb, high-fat regimen meant to increase the body’s fat-burning capabilities — is a growing trend.

Avocados, famous for being a superfood because of their nearly 20 vitamins, minerals and phytonutrients, are a great asset for keto thanks to their 6 g of good fats in one-third of a medium-sized avocado, (or 50 g) and low carbohydrate content (4 g).

Here are a few keto-friendly recipes to rev up your nutritional know-how and get you through the next 365 days.

Breakfast Basics

They say breakfast is the most important meal of the day, and prioritizing fiber can get you off to the right start. Avocados are a good source of fiber, containing 11% of the daily value per 50 g serving. Dietary fiber adds bulk to the diet and can help you feel fuller faster, which can increase satiety and help manage weight. A simple avocado baked egg comes together fast and keeps your stomach from grumbling during long morning meetings.

Shakes are also a great way to stay fueled when you’re on-the-go. You can even combine your breakfast and your morning caffeine fix with this Indonesian-style avocado coffee shake. Just make sure to stick to non-sweetened milk if you want your drink to be keto-approved.

Lunchtime Greens

When lunchtime hunger hits, up your daily greens intake by turning to salad — and we’re not talking about just a sad bag of lettuce. Snap things up with this hearty avocado Brussel sprouts salad with pumpkin seeds or a zesty avocado chicken salad served in lettuce cups.

If you’re bringing avocados to the office, check out the best ways to store them so they’re always ripe at the perfect time.

Savory Dinner Meats

This indulgent grilled steak with avocado chimichurri sauce will make it hard to believe you’re following a diet of any kind.

And both poached chicken with pistachio sauce and smoked salmon rolls are on the plan, too. You can even cure your late-night sweet tooth by whipping up some creamy avocado mousse.

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By Kristy Alpert

Tis’ the season for cookie swaps, ugly sweater parties, and other joyful gatherings with friends. It’s also the season of sugar-laden party trays, decadent holiday treats, and starchy side dishes, all artfully adorned.

It’s easy to overindulge this time of year, but indulging in the merriment of the holidays doesn’t have to mean giving up your keto ways.

Keto-friendly holiday dishes can be just as satisfying and, are just as indulgent as their traditional counterparts, especially when they include the creamy, buttery taste of fresh avocados. Avocados from Mexico are always in season, and these festive fruits add a satisfying taste and the perfect low-carb (only 4 grams in 1/3 of a medium avocado) punch to any healthy holiday celebration or dinner party.

Keto-Friendly Appetizers

Celebrate the holidays without losing sight of your health goals with keto-friendly avocado appetizers like these easy-to-make avocado, mozzarella, and tomato skewers. Not only can this simple recipe be assembled in a matter of minutes, but the red, green, and snowball-like shapes add some festive flair to your holiday table.

Another option: Put stuffed mushrooms back on your list of approved dishes by ditching the traditional breadcrumb fillings and serving low-carb stuffed mushroom bites flavorfully enhanced with avocados and spinach instead.

Keto-Friendly Sides

Side dishes bring flavor and variety to any holiday meal, and show-stopping recipes like this keto-friendly avocado, asparagus, artichoke, and hearts of palm salad or this roasted green bean medley with avocado vinaigrette are sure to become table traditions.

Keto-Friendly Main Dishes

A low-carb main course can be far more appealing than you’d expect. Need convincing? Imagine Serrano chiles and finely diced avocados adding a kick of keto goodness to fork-tender spare ribs and poached chicken with pistachio sauce.

Keto-Friendly Sweet Treats

Keto-friendly desserts, like these fudgy “fat bombs”, often use avocados as the secret ingredient for their creamy texture, but there are also plenty of lighter ways to add the benefits of avocados into traditional Christmas treats. Try substituting stevia for the sugar in this recipe and omit the rum for an avocado eggnog that will warm and nourish you from the inside out.

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By Jackie Veling

Nutritional eating around the holidays can be a challenge — especially on Thanksgiving, with so many sides stuffing our tables and stuffing our turkeys.

Thankfully, avocados are an option to your keto-following dreams. Here’s how you can keep your Thanksgiving keto-friendly with a touch of avocado goodness.

Starters and Sides

If you’re in charge of a starter or side, wow your friends with this tasty recipe.

The world of sides, where mashed potatoes and mac and cheese reign supreme, tends to be a little carb-heavy. This avocado cauliflower rice is a terrific alternative.

Other crowd favorites: deviled eggs and tiny turkey burger bites (who says you have to save your turkey for the main course?).

Before you begin preparing your keto-friendly dishes, check that your avocados are ripe with this quick informational video.

The Main Course

Let’s get to the meat of this meal. Main courses tend to revolve around a certain large bird, and thus are easy to adapt to a ketogenic plan or other low-carb regime. Add some extra good fats to your meal with this chicken-stuffed avocado with seasonal pumpkin sauce. Did you know, 50 g or one-third of a medium avocado contributes 6 g of good fats per serving?

You can even make your leftovers keto-friendly — cucumber boats are a great way to have your turkey sandwich and eat it, too.

Sweet Treats

Dessert can be the hardest time to let go of gluten, carbs, and sugar. But it gets a whole lot easier when you replace those bread- or flour-based desserts with delicious options like avocado cheesecake or dark chocolate avocado mousse.

Avocados From Mexico does not advocate for the keto diet, or any other diet, other than those recommended in the Dietary Guidelines. Always consult your physician before starting a new diet. For more information, click here.

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With our national day of overeating, Thanksgiving, just around the corner, it's time to think about prep for the big day. And no, we're not talking about when to cook what and how many pounds of turkey per guest you need. A healthy diet in the days leading up to Thanksgiving can make you feel a whole lot better about the day of indulgence.

What better fruit to nourish your body than Avocados From Mexico? Avocados From Mexico are a source of good, monounsaturated fat and polyunsaturated fat contributing 6 g per one-third serving of a medium avocado or 50 g. Plus, they have no cholesterol, and they're a good source of five essential nutrients – fiber, folate, vitamin K, pantothenic acid, and copper. And of course, they taste great and work in a large variety of recipes, so your tastebuds will never be bored!

Picking the Best Avos

But first, before we dive into these simple and healthy avocado meals, let's review some avocado basics that will make your life easier. Did you know that just by looking at an avo's color, touching its skin, and squeezing it gently, you can find a perfectly ripe Avocado From Mexico every time? Check out this video for more details.

And once you have perfectly ripe avocados for the week, do you know the best way to avoid them going mushy and inedible? This video shows you how storing ripe avos in the fridge keeps the fruit at the perfect level of ripeness for one entire week.

Check out these five delicious and nutrient dense avocado meals that will help you go into Thanksgiving refreshed and healthy.

Start Your Day

For a breakfast with a good mix of protein and fiber, look no further than this tasty black bean, mushroom, and avocado scramble (if you used canned beans, it comes together super quick).

Snack Time Favorites

For snacks, these cucumber avocado rolls are a fast and refreshing way to fill up, including a bit of hummus for protein and carbs. If sweet and savory is more your jam, try these cantaloupe avocado prosciutto wraps.

Entrees to Savor

For lunch and dinner, these shrimp-stuffed avocados are filling, yet deliciously light. This grilled salmon with avocados and tomato vinaigrette is another great healthy avocado meal that comes together quickly and tastes like you worked all day (especially needed before crazy Thanksgiving dinner prep).

With a little help from healthy avocado meals, you'll be prepared to indulge sans guilt on Thanksgiving.

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Oh, those millennials. According to an abundance of news headlines, Gen Y'ers are self-centered, entitled splurgers who lack restraint and only live for today. They are often criticized for spending rather than saving and not knowing the value of a dollar. And in 2017, there was no better evidence of this than stories about millennials' avocado-toast obsession, which went viral when an Australian millionaire said that the generation's insatiable taste for the snack meant they'd never have enough money to buy homes.

It was a clever sound bite that gained plenty of internet traction, especially when paired with news of new avocado-centric restaurants and cafés offering avocado lattés. Critics denounced avocados as treats: a garnish or side dish for special occasions; a food that these Gen Y’ers shouldn't be splurging on.

But despite popular opinion, millennials aren't actually any less thrifty than their parents and grandparents. Their love for avocados, on the other hand, is accurate — but considering that avocados are heart-healthy and contribute nearly 20 vitamins and minerals per 50g serving, they’re not a bad snack to splurge on. While many factors affect heart disease, eating fruits and vegetables, such as avocados, as part of a diet low in saturated fat and cholesterol may reduce the risk of heart disease." And with money-saving tips — like preserving guacamole by covering it with a thin layer of milk and refrigerating — millennials have found plenty of ways to stay cost-conscious.

Here are a few reasons to put nutrient-dense avocados on your grocery list:

1. Avocados have naturally good fats. Why naturally good fats? Because the body needs some dietary fat in moderation to help with absorption of nutrients. Good fats do not raise LDL “bad” cholesterol levels. Healthy avocados contain 6 g of naturally good fat per 50 g serving, one-third of a medium avocado.
2. Avocados, like other whole fruits and vegetables, are a good source of fiber, which helps digestion. In one serving of avocado (approximately one-third of the fruit), you'll get 11 percent of your daily fiber. Looking for uses beyond avocado toast? Check out this video about the many ways to eat avocados.
3. The Dietary Guidelines for Americans and the American Heart Association recommend eating a variety of nutritious foods from all food groups. Eating a variety of fruits and vegetables may help one control their weight, cholesterol and blood pressure. Avocados are a healthy nutrient-rich food that can help boost fruit intake.
4. Nutrient-dense foods like avocado are rare. Avocados offer a unique blend of fiber and fat and are sugar- and sodium-free. Pop one in your bag and take it on the go — when you're hungry, you can eat it right out of the skin with a spoon. To really show the naysayers how thrifty you can be, preserve an uneaten avocado-half by coating it with lime or olive oil, covering it with some plastic wrap, and placing it in the fridge.

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The avocado is an incredibly versatile fruit. You can use it in delicious savory dishes as well as amazing desserts. Avocados bring many nutritional benefits to the table: their dietary fat help absorb nutrients like vitamins A,D,K, and E, they have 5g of monounsaturated fat per serving (one-third of a medium avocado). They're also sugar-free, and contain 11% of your daily recommended intake of dietary fiber. What's more, replacing saturated or trans fats with unsaturated fats is associated with reduced risk of cardiovascular disease, according to the Dietary Guidelines for Americans. More than 75% of the fat in healthy avocados is unsaturated.

The great news is that, thanks to its creamy texture and good fat content, avocados can have a starring role in your baking repertoire, playing roles similar to traditional baking ingredients.

How to Use Avocados When Baking

How do you substitute avocados when you're baking? The formula is pretty simple to remember! You can use a 1:1 ratio (one cup of ripe avocado per cup of whatever you're substituting). Not sure how to pick an avocado that's ripe? Avoid picking those vibrant green avocados and opt for a darker green skin that yields slightly to pressure. Watch this quick how-to video to help you out!

Make sure you smoothly purée the avocado before measuring and pack it tightly in the measuring cup. You'll have to decrease the oven temperature by 25 degrees to prevent over-browning and bake the goods for a bit longer, so check from time to time. Treat yourself and your family to delicious baked desserts, like dark double chocolate cookies or dark chocolate brownies with all the benefits of avocados!

Avocados can also be used as a binding agent - all it takes is 2 tablespoons to 1/4 cup puréed avocado. If it turns out that you don't need the whole fruit, our how-to video can walk you through the super-simple process of storing the avocado in the fridge to prevent browning — it's as easy as removing the pit, squeezing on lemon juice, and covering tightly with plastic wrap.

Do we have any other clever, unusual uses of avocados in common recipes? You bet! Avocados can be used in sandwich and salad dressings, spreads like this avocado aioli, and any other dish that calls for traditional sandwich spreads.

To make avocado mayo, put two ripe avocados, 1/4 cup oil, the juice of 1/2 lemon, and 1 teaspoon salt in a food blender. You can also add other flavors to taste, like garlic powder, cayenne pepper, or mustard. Blend at medium speed until the mixture emulsifies and looks creamy and smooth. Store in an airtight container in the refrigerator. Add to your favorite wraps, salads, and burgers … be creative! You'll add a nutritional boost, flavor, and color to your food.

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The avocado craze may seem relatively new, but avocados were popular long before their rise to social media stardom. Public perception of this delicious green fruit has gone through different phases throughout history, but its popularity has stood the test of time.

The Rise of Popularity

The ancient people of Mexico and Central America ate avocados thousands of years ago, and shortly after the Europeans arrived in the Americas, they took to the fruit, too. Avocados were introduced as a crop in the United States in the 1800s, but they weren't widely cultivated until the following century. In the 1920s and 30s, they were acclaimed as “the aristocrat of salad fruits" and served at elegant dinner parties in recipes such as avocado with grapefruit salad and French dressing, or lobster-stuffed avocados. They were mostly consumed in California, Florida and Hawaii, as that was where they were most widely available.

By the 1950s, avocados had entered the mainstream and frequently appeared on restaurant menus and were served at home in salads and guacamole. In the 1960s and 1970s, the color “avocado green" was all the rage, and kitchen appliances and bathroom fixtures paid tribute to the buttery fruit.

Fall from Favor

Avocados fell out of favor in the 1980s when low-fat diets became the trend. At the time, nutritionists extolled the advantages of reducing fat consumption across the board without distinguishing among the different kinds of dietary fats and their varied health impacts. Surprisingly for a fruit, avocados have good fats, but they pack a nutritional punch with nearly 20 vitamins and minerals per 50g serving, or one-third of a medium avocado. Over 75 percent of the fat in avocados is considered “good" fat, plus they contain 10 percent of the daily recommended value of Vitamin K, folate, and copper, 11 percent of daily recommended fiber, and 14 percent of pantothenic acid.

A Staple Fruit

When it became clear that some types of fat are an important part of a healthy diet, avocados regained their lost popularity and then some. In the 1990s, markets were opened, allowing Avocados From Mexico to reach consumers all over the United States. No longer restricted to a particular geographical region or season, they are now a staple fruit, available year-round.

When shopping for avocados, look for ones that are dark green to black in color and yield to gentle pressure. Once cut, an avocado will discolor over time, so if you have part of an avocado left over, squeeze some lemon or lime juice over it and press cling wrap firmly against the flesh. That will keep it from turning brown.

As for what the future holds, the sky's the limit! The avocado craze shows no signs of abating: Avocados are winning over new fans every day as more and more people become aware of the nutritional benefits of this delicious fruit and its extreme versatility.

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Everyone knows that keeping a New Year's resolution is no easy task, especially after weeks of holiday chaos and indulgence. Want to get a head start on your goals now? Here are five ideas to make some changes today.

1. Get heart healthy

Avocados are known for being a heart-healthy food, and if you're going to focus on any health goals this New Year, getting this vital organ in top shape should be a priority. Avocados have heart-healthy properties thanks to their good fats, as well as their fibercontent (a serving of avocado contains 11% of your daily fiber needs!); and if that's not enough incentive to try avocados, check out some other unexpected health benefits too!

Need to learn how to prepare an avocado quickly and easily? We created this video to show how to handle and cut the green fruit by simply cutting it in half and putting a little bit of lemon juice salt on each half. Cover the half you don't eat in plastic wrap and put it in the fridge to preserve it for later.

2. Spend more time with friends and family

Make it a resolution to recommit to healthy back-to-school habits, and stress-free entertaining to bring the ones you love together in the new year. Consider making your back-to-school routines easier than ever with these simple fixes and tips. And before you go back to the same old routines, why not make everything a bit easier with these party life hacks, after all there's no need to wait until the next holiday to reconnect with friends and family. Entertain your favorite people throughout the year in a way that doesn't feel like a chore with this advice for throwing better parties. Let the good times roll!

3. Change the world

When things in the world seem hard, scary, or overwhelming, you may wonder whether you can make a difference. Don't let the pessimism stick! There are so many things you can do to be the change you wish to see in the world. Try some of these tips for reducing food waste and recycling more at home. Consider reducing your intake of animal products or even becoming vegetarian, and for a bonding opportunity to bring the family together, set aside a time and place to volunteer to a cause that matters to you and yours.

4. Take self-care to the next level

The phrase "self-care" might seem like a bit of a buzzword, but it is vitally important if you have any kind of health or happiness-related resolutions. Self-care doesn't just mean taking a spa day, or resting your puffy eyes, though it definitely can. It means getting up early and eating breakfast when you would rather sleep in, nourishing your body with fruits and veggies, and ensuring you get all the vitamins and minerals your body needs. If you want to make avocados a part of your new daily routine, use this video's tips for buying avocados at the perfect stage of ripeness to last you all week. Darker green avocados that give slightly when squeezed are ready to eat right away whereas lighter green avocados that feel hard to the touch will be ready to eat in about two to four days.

5. Reach your exercise goals

Last but not least, everyone's favorite resolution is getting fit. These tips will help you stay active in the winter, but the best tip is to pick a more specific fitness goal, like training for a 5k run.

No matter what your goals, it can be a challenge to introduce change into your life. Use these tips to make sure you have a fighting chance of keeping your resolutions when the holidays are over.

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The holiday season is fast approaching and, with it, the threat of packing on extra pounds. Think of all those parties and all that terrific, calorific food! So how can you celebrate the holidays, enjoy yourself at those parties and manage weight gain? These savvy tips and strategies will help you stay merry well into the New Year.

Stick to a schedule.

It's tempting to fast during the day when you're planning to party at night, but eat your square meals and snack on fruits, lean protein, and whole grains the day of the festivities. Fibers and proteins will keep you feeling full and help you stave off the impulse to binge at the party. Avocados offer 11% of your daily fiber needs, so they're a great choice for keeping you feeling fuller for a longer period of time.

Control portions and stop before seconds.

Portion control is very important, as is moderation. Help yourself to portions roughly the size of your fist. Stop and think if you really need that second helping.

Try to use smaller plates, like salad plates, and divide yours in two halves. Fill up one half with vegetables or salad, or both. Divide the other half in two and fill up one-quarter with carbs like rice or potatoes, and reserve the other quarter for animal proteins, like turkey or beef, or vegetable proteins like garbanzo beans or quinoa. This balanced plate will help you feel sated.

If you're still tempted to go back for seconds, give yourself a 15-minute rule. Yes, that pie was delicious, but wait 15 minutes after finishing the first piece to see if you still feel you really need a second piece.

Be the hostess with the mostess...

If you're the one hosting the holiday party, plan your menu with health-optimizing dishes in mind. Avocados aren't just a beautiful green that add color to the table — they can also add unsaturated “good" fat to the holiday menu. And if you find you've run out of butter or mayonnaise, guess what? Avocado makes a handy substitute! Simply swap butter with avocado in baked goods, like these avocado chocolate cupcakes or this avocado coconut pound cake. On the savory front, swap mayonnaise for avocados in salad dressings. Check out these videos on how to save half an avocado if the recipe calls only a part of the fruit by squeezing lime on it and covering with plastic wrap, and learn how to pick avocados for the week when you shop in advance by looking at the color and squeezing it gently to see if it yields to a little pressure. The darker green and softer an avocado is the closer it is to being ready to eat. The lighter green and harder an avocado is the more time it needs to ripen.

... and the guest with a great gift.

Need to come up with a hostess gift? You can never go wrong by bringing your own favorite healthy side dish or dessert. You can still indulge in other foods in moderation, but you know you have a delicious, nutritious dish that you can fall back on.

Work it off tomorrow.

Stay active! And it doesn't take much time or effort to burn off the calories gained the day before. You can go for power walks, or do 15-minute high-impact workouts. Plan fun outdoor activities with your family for after the party, like taking part in a 5K fun run in your area or a game of flag football. Or go for a hike in the woods. Exercise burns calories, reduces stress, boosts self-esteem, and improves sleep. Physical activity will also help you survive the holidays!

With these tips and tricks, you will not only enjoy the holiday season, but also keep those calories at bay.

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You love avocados, but how much do you really know about them? Here are 10 avocado facts to make you an Avo-Know-It-All, so you can impress any avocado lover who joins you at the dinner table.

1. Avocados are the only fruit that can stay fully mature on the tree indefinitely.

While avocados only get soft and edible after they have been picked, they can grow to maturity and stay on the tree for weeks or even months. This is why you can enjoy fresh Avocados From Mexico any time of the year — they’re always in season!

If for some reason you need to wait to eat your avos, here’s how to slow down ripening once your avocado has left the tree.

2. The O.G. avocados are from Mexico.

The avocado as we know it is thought to have first been domesticated in south-central Mexico, where approximately 70% of non-grain vegetables also originated. Mexico still produces the most avocados of any country in the world — no wonder we’re so good.

3. Avocados have only survived to present day because of humans (and giant sloths).

This delicious green fruit has existed in one form or another for millions of years. Prehistorically, the avocado relied on enormous ground sloths that would eat the avocados whole, digest the flesh, and eliminate the whole seed somewhere far away, planting a new tree. After the extinction of these massive animals, and with only birds and other small creatures knocking avocados off the trees, it was left to humans to cultivate the avocado for our own uses. Go us!

4. Avocados are easier to choose, use, and store than you might think.

A simple touch test can tell you whether the avocado you want to buy is ripe and ready to eat, if the avocado slightly yields to gentle pressure then it is ready for you. Practice your avocado skills on our virtual How-To Simulator.

5. The serving size of an avocado is 1/3 of a medium-sized one.

Don’t worry, we won’t tell anyone if you eat more.

6. The avocado has been a superfood since ancient times.

The avocado was extremely important among the indigenous people of ancient Mesoamerica, as the fruit provided sustenance and was believed to possess mythological powers. In ancient Maya, the fourteenth month of the calendar (K’ank’in) was represented by the glyph for the avocado, and the Aztec people believed avocado to provide strength to whomever consumed it.

7. Avocados are berries.

Avocados aren’t just fruits, they are technically single-seed berries, and avocado trees produce a crop every year — one year large, the next year small.

8. Avocados From Mexico are 100% sodium-, cholesterol-, and trans-fat-free.

While guacamole can be unhealthy if unhealthy ingredients are added and if overconsumerd, I think we can all rejoice in the knowledge that one serving of fresh avocado is sodium, cholesterol and trans-fat-free.

9. “Avocado” is not the original name.

An early English name for the fruit, dating back to the 17th century, was “avocado pear,” which lazy speakers misinterpreted as “alligator pear” (not exactly the most appetizing sounding name for a fruit). And due to the fruit’s alligator skin-like exterior, the name stuck until a marketing effort from American growers in the early 1900s successfully changed the name to avocado. (What will it be 200 years from now? 🤔)

10. Avocado farming goes back 5,000 years.

It’s believed that Mesoamerican tribes first domesticated the avocado tree (Persea Americana) 5,000 years ago, making the cultivation of avocados by humans as old as the invention of the wheel! It’s clear that this fruit never goes out of style.

BONUS AVOCADO FACT: With nearly 20 vitamins and minerals, avocados provide 11% of your daily recommended fiber, and 10% each of your daily recommended intake of Vitamin K and folate. That’s a lot of goodness in one bite!

The More You Know
You may already know that avocados can play a role at any meal — even dessert! From flourless avocado pancakes at breakfast (yes, really!) to a Mexican Buddha bowl at lunch and avocado turkey pizza for dinner, make sure you stock up on plenty of the #AlwayGood fruit because it’s good at any time of the day. And as for those desserts, check out some of our favorite sweet avocado recipes.

Now that you've gotten a taste for avocado facts, our recipes page is bursting with delicious ways to enjoy our favorite green fruit, any time, any day — and that's a fact!

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It's not news that avocados contribute good fats (6 g per 1/3 of a medium avocado (50 g) and fiber (in fact, 11 percent of your daily recommended intake!), but were you aware that the green fruit contains other important vitamins and minerals, too?

If your answer is "No," then here's what you need to know about the other vitamins and minerals that make avocados an important part of your diet. Be sure to consult with your doctor before making changes or additions to your diet.

Getting B's... and K's

Folate is probably the most well-known of the B-complex vitamins, though you may not have known that it often goes by the name "B9". While it is recommended especially for people who are pregnant or who are attempting to conceive, folate is an important nutrient for everyone. Avocados can get your day started with 44 mcg per 50 g of fruit. That's 10 percent of your daily needs. Be sure to speak with your doctor before making any changes to your diet or health care routine.

Vitamin K is another fat-soluble substance that is important for a number of vital bodily functions, like blood clotting. 1/3 of a medium avocado (50 g) provides 10% of the DV of vitamin K.

If you're new to avocados and aren't sure how to open them and get to that delicious fruit, check out this video with instructions on slicing and dicing. Once you've sliced (or diced) the flesh, use a spoon to scoop the pieces out, getting everything off of the skin.

Animal, Vegetable, or Mineral?

Potassium is a mineral that your body needs to work properly. It is responsible for the electrical activity that keeps your heart beating. It's also used to metabolize carbohydrates so your body can use them for fuel, and to assemble proteins used to build muscle. All meats and many vegetables, like leafy greens and root vegetables with the skin on, can be sources of potassium. Combined with other sources of potassium, the avocado can contribute to your daily potassium needs. You'll find 254 mg of potassium (6% DV) in 1/3 of an avocado (50 g).

Guacamole, of course, is a great way to use up perfectly ripe avocados. This video tipreminds you that guac is best eaten within two hours of being made, and provides a tip — squeeze a bit of lime on top — for ultimate freshness.

Copper and Pantothenic Acid

Copper may come to mind more often as a metal found in pennies, electronics, and home appliances, but it's also an important part of our diets. Copper collaborates with iron to promote the formation of red blood cells, helps with iron absorption, and is considered vital to bone and blood health. Ten percent of your recommended daily allowance of copper is provided by a serving of avocado, which is 1/3 of a medium-sized fruit, or 50 g.

Panto-what?! Pantothenic acid may be hard to pronounce, but this water-soluble B vitamin helps the body convert foods to energy. At 14 percent of your RDA per serving, an avocado is a good source of pantothenic acid.

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BEING PREGNANT IS AN ANXIOUS TIME FOR MANY PARENTS-TO-BE, SO THE LAST THING YOU NEED IS TO STRESS ABOUT WHAT TO EAT. HERE'S A LIST OF GO-TO FOODS DURING PREGNANCY. THEY'LL KEEP YOU FED, FUELED, AND FULL, AND EVEN CONVEY SOME KEY NUTRITIONAL BENEFITS DURING THIS CRUCIAL PERIOD. REMEMBER: BEFORE CHANGING YOUR DIET, TALK WITH YOUR PHYSICIAN ABOUT THE PRENATAL PLAN THAT'S BEST FOR YOU.

1. Hard boiled Eggs

Hard boiled eggs are a great snack for anyone who is meat-averse during pregnancy or who can't handle the strong smell of food while cooking. Boil up a few eggs, peel them quickly, and keep them sealed until you are ready to eat. Eggs and other animal products are also a rich source of choline, which is an essential nutrient with wide-ranging uses in the body, many of which complement the work of the prenatal vitamin you've probably already heard of: folate.

2. Legumes

If you are having trouble eating meat, a common phenomenon during pregnancy, you'll want to try some alternative protein sources, like beans and lentils. You can use them to make all kinds of burgers, chili, and other meat-alternative dishes. In addition to a protein boost, you'll get lots of fiber to help keep you regular.

3. Dried Fruits and Nuts

These are a great way to pack a lot of calories, vitamins, and fiber into a small package. Try mixing chopped dates with chopped nuts and nut butter, and rolling small balls or logs in dried unsweetened coconut for a carb-and-protein-packed snack that's easy on the stomach.

4. Hard Cheese and Yogurt

Soft cheeses are off the table, but hard cheese and yogurt can help you boost your calcium levels as well as your protein intake, which is important if you experience meat aversion. Calcium is vital — and not just for developing healthy bones. It is also believed to help reduce the risk of preeclampsia during pregnancy.

5. Leafy Greens

Eat kale for the calcium, but be sure to get plenty of spinach too, as it's high in both iron and folate, which your body needs to support a growing fetus. Folate is required for brain development in utero, helping to form the neural tubes, which develop further to form the brain and spinal column. Folates are also required for metabolism and important in preventing cardiovascular disease. Steam the leaves of the greens for best results.

6. Avocados

In addition to folate, one serving of avocado (1/3 of a medium sized fruit) also contains 6 grams of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain. Avocados are also a nutritionally dense food, with plenty of fiber (11% of your daily recommended amount) and quality calories for those who might be struggling to eat through nausea.

Check out Avocados From Mexico's avo-tips for all your avocado preparation information needs. You'll find videos on how to save those avocados you cut open to use before you realized you feel too sick to eat! You can submerge your avocado in water, or splash it with lemon juice and cover with plastic, to keep it fresh in the fridge for a few hours or a few days.

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Training for a road race — even a short one — can be physically demanding beyond your expectations. Whether you're already a runner or you're going all the way from the couch to a 5K, you'll need to do more than just stretch and sprint to train. You'll likely also need to tweak your diet to support the physical activity in your new daily routine.

Remember: Before making any additions or changes to your diet or fitness routine, be sure to discuss your plan with your physician.

Before the Race

While developing an exercise routine to support your 5K goal, this is also the time to make changes to your dietary habits to help fuel your new activity. Again, you'll want to talk with your doctor about both exercise and dietary changes.

You've probably heard runners say that activity-fueling is all about carb loading, but your doctor will likely tell you that things are more complex than that. Carbohydrates are definitely important — they're the easiest fuel for your body to burn during exercise and if you aren't eating enough of them, you might not see the kind of improvement you're looking for — but they aren't everything. Fats have more than double the calories per gram compared to protein or carbohydrates (9 vs. 4 kcal/g).

Are you lucky enough to have a bowl full of ripe avocados? Check out these how-to videos for information on how to keep them. You can store a whole ripe avocado in the fridge for up to a week, if you can wait that long! Or you can whip it up and keep your guac fresh and green with a layer of milk or water on top — just pour it off when you go back for leftovers.

When You Run

In the days and weeks leading up to your race, you'll want to test some simple ways to consume extra calories before, during, and after you run. Prepared drinks with easily digestible sugars and electrolytes are popular with runners, but you can also make your own tasty drinks with simple ingredients like sugar, fresh mint, lime juice, cucumber, salt, and water. Try freezing some of this mix into ice cubes so your drink stays cold while you race.

Make your daily meals with whole foods that prioritize ingredients with higher percentages of protein and fiber. Be sure you are getting plenty of fluids. And if, during training, you find yourself feeling off, or not progressing in the ways you'd like, consider keeping a diary. Track all your food and drink, as well as your exercise, moods and energy levels, sleep, and any injuries, pain, or discomfort you experience. Use this information to tweak and personalize a diet that works for you and, of course, to discuss these issues with your doctor.

After the Race

If you finish your race strong but tired, you are in the zone. After you finish, be sure to take in more fluids, and within an hour of finishing, eat a snack with both carbs and protein. When your body settles, two or three hours after race time, your body will be ready for a meal.

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Dealing with food allergies can be incredibly challenging. Dairy sensitivities (including lactose intolerance, as well as allergies to milk protein), egg allergies, gluten-free diets, and reactions to soy can make eating out, or enjoying many of your favorite snacks, feel difficult. Luckily, creamy Avocados From Mexico can sub many common allergy-triggering foods in recipes.

When using avocado to swap eggs or dairy, you want the green fruit to be perfectly ripe, soft, smooth, and easy to mash or blend. Our how-to page has the tips you need to have an avocado ready for every meal. Watch this video to choose a perfectly ripe avocado. All you need to do is look for dark skin that yields to gentle pressure. And if you happen to cut into a not-quite-ripe avocado, don't throw it away! This video tells you exactly what to do to save it: a little bit of lemon juice and plastic wrap will keep it fresh in the fridge until it's ready to eat.

Here are a few recipes that successfully use avocado to swap common allergenic foods.

1. Eggs in mayo:

You can make your own egg-free mayo by mixing two ripe avocados with a quarter cup of oil (avocado or olive), adding a teaspoon each of lemon juice and mustard, plus salt to taste. Blend and spread!

2. Butter in baking:

Avocado is a great substitute if you're looking for a creamy swap for butter when baking cakes, muffins, and plenty of other baked goods. Try it out with these dark chocolate avocado brownies.

3. Cheese in sandwiches:

If you're sensitive to dairy, avocados are a great way to add a satisfying creamy texture to a sandwich. And, as a bonus, one-third of a medium avocado (50 g) has just 1 gram of saturated fat; most of its fats are unsaturated (6 g), which are the "good fats" for you.

4. Sour cream or yogurt in dips and dressings:

Guacamole isn't the only way to enjoy avocados in dip form. Simply mix your favorite herbs directly into whipped avocado and use a bit of oil, juice, or non-dairy milk to thin it out as needed.

5. Bread in an "egg in a hole" breakfast:

No, avocados don't really "replace" bread in any kind of textural way, but they do make eggs more interesting for folks who can't eat bread, or who don't have any gluten-free slices around. Try this baked avo and eggs recipe.

6. Dairy in shakes and smoothies:

You may not think of avocado as a dessert food, but remember: it is a fruit! Replace dairy with avo and blend it up with mango, berries, or pineapple. Add juice or non-dairy milk for a thinner version, or freeze the fruit first for an even thicker, colder recipe.

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According to the 2015 Dietary Guidelines, while a majority of Americans consume sufficient amounts of most nutrients, there are some nutrients, like dietary fiber, that are consumed below the Estimated Average Requirement or Adequate Intake level. The average adult should consume around 30 grams of fiber daily, or about 15 grams for every 1,000 calories consumed. Of the underconsumed nutrients, dietary fiber is considered one of the nutrients of public health concern because low intakes are associated with health concerns. The Guidelines recommend shifting to eat more vegetables, fruits, whole grains, and dairy to increase intake of nutrients of public health concerns.

Here's what you need to know about fiber and how to maximize it in your diet. Be sure to speak with your doctor before changing your diet.

What is Fiber?

Fiber is the part of the food you eat that your body cannot digest. Unlike fat, carbohydrates, protein, and nutrients like vitamins and minerals, fiber passes intact through your digestive system. It might be surprising to think about something you can't digest as important to your health, but fiber plays so many roles in your body.

For one thing, fiber is best known for maintaining bowel health and preventing digestive problems. to help lower bad cholesterol and may play a role in decreasing blood pressure and inflammation. It also slows the absorption of sugar, which can be especially important for people with diabetes.

How Does it Work?

The word "fiber" actually describes a complex group of substances with a variety of physical health benefits. It is generally classified as either soluble or insoluble. Soluble fiber dissolves in water to form a gel-like substance. It can be most abundantly found in oats, peas, beans, carrots, barley, apples, and citrus fruits. It plays the biggest role in controlling cholesterol and blood sugar.

Insoluble fiber does not dissolve in water and is easy to get from whole grains, nuts, and legumes. It's what makes your digestive system work and keeps everything moving along smoothly, absorbing any excess water but also preventing things from getting stopped up.

Where Can I Get More?

One serving of avocado (50 grams, or about 1/3 of a medium fruit) contains 3 grams of dietary fiber, or 11% of your recommended daily intake, so it makes an excellent addition to your diet. One big benefit? It keeps you feelling fuller, longer.

Vegetables and fruits should make up most of your dietary fiber, with beans and legumes, whole grains, nuts, and other seeds fulfilling the rest of your fiber needs.

Want to work more avocados into your diet? Guacamole is everyone's favorite dip, so pop over to the "how-to" tips page for information about how to keep your guac green — can you believe the answer is "pour milk over it"?! But first, you'll want to make sure you know how to pick a ripe avocado at the grocery store. This video will show you that the trick is simple: Look for a darker skinned fruit that yields to gentle pressure from your thumb.

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Back when low-fat diets were all the rage, whole grains and fruits were seen as a staple in any healthy diet. Now that the winds of diet trends have shifted, people are panicking over the dangers of carbs. So which is it? Are carbs good or bad for you?

Carbohydrates are one of three main macronutrients that your body needs to live, along with protein and fats. The reason why carbs get a bad reputation is because of a misconception that all sugars are bad for you, which is untrue.

Your body breaks down most complex carbohydrates into simple sugars, absorbs these sugars into the bloodstream and burns what it needs for energy. Any leftover carbohydrates turns into body fat to be used as a reserve if blood sugar becomes low. It's impossible to have a 100% sugar- or carb-free diet. For example, your brain needs carbs to function no matter what.

However, there is a difference between carbs from whole foods (like fruit or bread) and carbs from added sugars. Carbs from whole foods come along with dietary fiber as well as protein or fat. These other components slow down the absorption of sugars into the bloodstream, increase satiety to keep you full for a longer period of time, and provide your body with much-needed micronutrients as well. Carbs that come from added sugar, also known as caloric sweeteners, do not have these same nutritional benefits; they are what nutritionists call empty calories.

The 2015-2020 Dietary Guidelines For Americans suggests shifting from refined to whole-grain versions of commonly consumed foods – such as from white to 100% whole wheat breads, white to whole grain pasta, and white to brown rice. Between 45 and 65% of your total calories should come from carbohydrates, which works out to between 225 and 325 grams, if you eat 2,000 calories daily. Yet, there are medical conditions that require special consideration when it comes to carbohydrates. People with diabetes might eat a low-glycemic diet, which focuses on limiting carbs that are absorbed into the bloodstream quickly, causing sugar spikes in those who can't produce insulin to control it. Even in these cases, carbohydrates are a vital part of any healthy diet. You just need to be conscious of where they come from, and how they impact your metabolism.

Found in nearly all complex foods — even red meat — carbs are most abundant in fruits, vegetables, grains, legumes, nuts, seeds, and dairy. One-third of a medium avocado (50 g), has 4 grams of carbohydrates per serving (3 of which come from fiber), are one of the few fruits that are low in carbohydrates while also contributing good fats. Why naturally good fats? Because the body needs some dietary fat in moderation to help with absorption of nutrients. Good fats do not raise LDL “bad" cholesterol levels. Healthy avocados contain 6 g of naturally good fats.

You can boost your fiber intake and help slow down the absorption of sugar from grains or other fruits by adding an avocado to your daily meal plan. Not sure how to have an avocado that's ripe for every day of the week? Check out our handy “how-to" avo tips page, where you'll find several helpful videos, including a guide to shopping for ripe avocados — all you need to do is check the color of the avocado's skin and press gently with your thumb to see if the avocado yields a bit. And if your supermarket doesn't have any ripe avocados available, don't worry! In this video about how to ripen avocados faster, you'll learn the paper bag trick: Place your unripe avocado in a paper bag with a banana and leave it to ripen for up to four days.

If you're concerned about carbohydrates in your diet or you just want to learn more about this important macronutrient, be sure to talk with your doctor and ask for more information.

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You hear a lot these days about eating heart healthy and taking care of your cardiovascular system, and for good reason. According to the Centers for Disease Control and Prevention, heart disease is the leading cause of death in the U.S., and nearly half of all Americans have at least one of the three major risk factors that can lead to heart disease: high blood pressure, high cholesterol, or a history of smoking.

The obvious question is, "What can I do for my heart health?" The American Heart Association recommends replacing saturated with unsaturated fats for heart health, but you don’t have to sacrifice flavor — Avocados From Mexico are a heart-healthy fruit. (Of course, always talk to your physician before making changes to you or your family’s diet.)

It may surprise you to learn that fresh avocados are a heart-healthy fruit. After all, haven't you heard that avocados are high in calories and fat? You may have been taught that low-fat diets are important for heart health, and that's not entirely inaccurate. But low-fat is not the same as no-fat.

When health experts talk about "good fats" and "bad fats" they aren't judging your snack habits. Good fats, which are monounsaturated or polyunsaturated, help nourish your body. In fact, the Dietary Guidelines for Americans explains the importance of limiting intakes of saturated fat to support healthy dietary patterns. One-third of a medium avocado offers 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat in every 50 gram serving.

The "bad fats" are saturated fat and trans-fat, which can cause trouble for your heart if they dominate your diet. More than 75% of the fats in avocados are the "good" kind, plus they have absolutely zero cholesterol. But the benefits don’t stop there! Avocados are sugar-free and are a good source of fiber, contributing 3 grams of fiber per 50 g serving.

Best of all, it’s now easier than ever to add avocados into your diet. Avocados are extremely versatile and go fantastically with a number of traditional meals, the latest trends in cuisine, or even plain by themselves. Visit the “how-to” page to learn terrific tips, like how to pick a ripe avocado or how to slice and dice during preparation. It’s easier than you think: Just cut it in half, twist, remove the seed, cut into long slices or dice into cubes, and you’re all set.

So what are you waiting for? You can search endless avocado and guacamole recipes on our recipe page.

DISCLAIMER: While many factors affect heart disease, eating avocados as part of a diet low in saturated fat and cholesterol may reduce the risk.

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Have you ever wondered if avocados are safe for the newest member of the family? Curious about the benefits of an adulthood filled with avo goodness? If so, we're here to answer some of your questions. Remember: Consult with your doctor before making changes to your diet.

Infancy and Toddlerhood

Avocados can be a great addition to what is known as the complementary feeding period, the time between ages six months and two years when children are typically weaned and transitioned to solid foods. The healthy avocado – soft, neutrally flavored and nutrient-rich – appears to be one of the most ideal complementary and transitional foods available. And because it has no sugars, avocados can be introduced as a sugar-free fruit that might help your child avoid developing an early preference for sweet foods with added sugars.

Nutrient density is essential because infants eat only a tiny amount of solid foods. Avocados are also a source of some micronutrients. With 10% of the adult recommended daily allowance (RDA) of folate, healthy avocados provide a good source of folate per 50 g serving (one-third of a medium avocado). Folate is important for proper brain function. And avocados are good for pregnant women, too: Consuming adequate intakes of folate/folic acid may reduce the risk for premature births and birth defects.

Purée is the best form for serving ripe, soft avo to baby. To choose a perfectly ripe avocado, simply hold it in the palm of your hand and give it a gentle squeeze. If it gives a little, you've chosen a winner. You can avoid chunks by slicing and dicing it as thinly as possible before blending or smashing. Not sure how? It's simple: Cut the avocado in half, remove the seed, and then cut length-wise to slice or into little squares to dice. You can see exactly how these techniques work in this short video. Infants between six and 10 months should be served a very smooth purée. Before starting or making changes to your little one's diet, be sure to speak with their pediatrician.

Adulthood

Avocado's nutrient density continues to benefit the body even after it's grown out of diapers. Growing kids and teens need abundant nutrients, yes, but so do health-minded adults. Diets rich in healthy foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Healthy avocados are a good source of fiber (3 g per 50 g serving) and are a great fresh fruit option to help boost fiber intake.

Prepared avocado can turn brown quickly. Keep your avocado nice and green by rubbing the cut half with a lemon, covering it with plastic wrap, and storing it in the fridge until you're ready to use the rest of it. See this and other tips explained in our helpful assortment of avocado how-to videos.

Nutrient density takes on new significance for older adults. Preventing or treating cardiovascular disease continues to be a priority, and controlling blood pressure and blood sugar remains very important. Avocados can be part of a healthy diet because more than 75% of the fat in healthy avocados is unsaturated (monounsaturated and polyunsaturated fats), making them a great substitute for foods high in saturated fat. Also, avocados are sodium and salt-free.

If you were lucky enough to enjoy delicious Avocados From Mexico as a child, you have a chance to pass on this healthy preference on to the next generation. Keep the tradition, and your own health goals, alive and well.

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We’ve all been there. Maybe you’ve just run a few miles, finished a Pilates class, or done so many burpees you want to cry. Then it hits you: You’re so hungry, you could eat a horse. Well, maybe just one of those smaller, Shetland pony-type horses. That horse-hungry feeling is your body is nudging you to refuel after a hard workout.

Here’s how it works: When you work out, your body uses stored glycogen and breaks down proteins in your muscles. Post-workout, your body starts to repair your muscles, and it needs certain foods as soon as possible to help accomplish this. (Most experts say to eat no later than 30-45 minutes after a workout.) And not just any food, but specifically foods that contribute carbohydrates, proteins, and good fats.

Avocados are an excellent post-workout snack because they are nutrient-dense and a source of good fats. Combine it with other sources of carbs and proteins, and you’ll have yourself the perfect post-workout snack.

7 Avocado Post-workout Snacks

1. Avocado Smoothies

If you’re craving something sweet, make this Avocado, Banana, Orange, and Yogurt Smoothie with Greek yogurt. Bonus points for using plain Greek yogurt and stirring in a little vanilla extract for fewer refined sugars.

For an extra dash of protein, try this Chocolate Avocado Protein Smoothie. It calls for coffee-flavored Greek yogurt at its base, making it a perfect addition to your morning workout routine.

2. Avocado and Eggs

Pairing avocados with eggs is a great choice, because eggs are a complete source of protein. Try this avocado and egg “pizza” for a scrumptious post-workout snack.

3. Avocado Hummus

In a dipping mood? Try this avocado hummus with whole-wheat pita and raw vegetables. The chickpeas contain protein and carbs, and the avocado gives the dip a creamy texture.

4. Avocado Deviled Eggs

These Avocado Deviled Eggs With Red Pepper are an egg-cellent snack to have on hand after a workout. You’ll get creamy, well-seasoned avocado in every bite.

5. Celery Sticks

If you’re looking for something quick and light, whip up a batch of these Celery Sticks Stuffed With Avocado. This is the perfect snack after a hot, high-intensity workout. Mashed avocado blended with sour cream, hot sauce, and garlic is a cool, savory treat.

6. Stuffed Avocado

Need more than a snack but not quite ready for a meal? These Stuffed Avocados grant you half an avocado, black beans, and shredded queso. Simplicity has never tasted so good!

This Tuna Salad-Stuffed Avocado is another great choice. Tuna is a delicious protein, and packing it into an avocado allows you to get a mouthful of the smooth fruit with each bite.

7. Avopinchos

With 14 g of protein per serving, these avopinchos are a solid snack. They’re like little skewers of deliciousness.

How to Pick #AlwaysGood Avocados

When you’re planning your weekly workout routine, you can make sure you’ve got an avocado that will be ready for each day. Here’s the secret: Buy them in various stages of ripeness.

• Dark Avocados: Dark green, almost black avocados that yield to gentle pressure are perfect to eat today or tomorrow. Keep dark avocados in the refrigerator if you’re not quite ready to eat them.
• Green Avocados: Green avocados will be ripe and ready in a few days. Store them on the counter if you’re looking to eat them soon.
• Bright Green Avocados: Avocados that are bright green and firm will be ready toward the end of the week.

Here’s a breakdown of avocado stages of ripeness:

Continue the journey to our avocado recipe page for more post-workout snack inspiration.

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Some foods pack such a nutritional punch we call them “superfoods." The healthiest diet includes a variety of foods with an emphasis on fresh fruits and vegetables, so don't restrict your intake to just a few superfoods. Your overall health and well-being will certainly benefit from the inclusion of these nutritional powerhouses in a balanced meal plan. Here are some powerful foods to lift a ho-hum diet to super-duper levels:

Açaí

Açaí (pronounced ah-sai-ee) is a dark purple berry that grows on palm trees in the Amazon rainforest. This super berry's antioxidant properties are what makes it a stand-out food. Fresh açaí perishes quickly and is, therefore, difficult to obtain outside of Brazil, but frozen açaí pulp is readily available in health food stores or online, and you'll also find it in tablets, powders, and juices. The juice is usually sweetened, so it's best to opt for other forms if you don't want extra sugar. You can add the frozen pulp to smoothies or enjoy it as an açaí bowl by mixing it with fruit, oatmeal, and nut butter for a delicious and refreshing breakfast or snack.

Avocados

This fruit is native to Mexico and is a source of monounsaturated fat, which helps to maintain healthy cholesterol levels. Guacamole may be the most popular way to consume avocados, but that's just the start of what you can do with this superfood. Mash it on your morning toast and top with an egg for a nutritious breakfast, scoop some into the blender for a creamy smoothie, or make delicious desserts by replacing the oil or butter in your recipe with avocado, like in this scrumptious pound cake.

Cacao

Ancient civilizations of Mexico were consuming cacao – the raw form of chocolate before the sweet you know and love undergoes processing -- some 3,000 years ago. A study conducted on mice showed that theobromine, a component of cacao, is a mild stimulant and energy booster; cacao is also a good source of flavonoids, a natural antioxidant. While the results of the study show promising outcomes, they are inconclusive, and should be used as background for forming hypotheses and conducting additional research, including human clinical trials, which are needed to fully understand the effect on people. In the meantime, enjoy raw cacao powder added to smoothies or desserts or cook up some tasty treats like these dark chocolate brownies.

Chia

The Rarámuri (also known as the Tarahumara), a Mexican indigenous group known for their long distance running ability, traditionally included chia seeds in their diet, believing the seeds would give them the energy needed for endurance running. These tiny seeds are loaded with essential fatty acids. Chia is also high in fiber – 1 Tb. will give you 19% of your daily recommended fiber intake -- and very filling. When placed in water, chia develops a gelatinous consistency. Make a refreshing drink by adding chia seeds to fresh lemonade or limeade.

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You may have heard somewhere that avocados are good for you. Maybe you've been told about their good fats or the satiating fiber that avocados bring to the table. But did you know that these creamy green fruits — available year-round from Mexico — are also a natural source of more than a dozen essential vitamins, minerals, and trace elements?

These micronutrients are a necessary part of every healthy diet — that's why they're called "vitamins," after all. The word comes from the Latin for "vital amine" because you need an outside source of them to live, and because early 20th century physicians suspected these compounds were based on amino acids. We know now that these molecules are much more complex and varied, but they aren't any less necessary than they were 100 years ago!

Eating avocados daily is a great way to increase your nutrient intake, but buying fresh, ripe avocados may not always be an option for you. Learn how to pick the right avocados so you will have ripe ones all week with this helpful how-to video. Make sure you know how to choose perfectly ripe avocados (It's easy: Hold the avo in the palm of your hand and give it a gentle squeeze).

Once you've bought your avocado allotment, what exactly are you getting with your daily dose of avo goodness? Let's take a look at how avocado's nutrients helps support a healthy body.

It's a Complex Relationship

Five of the eight different B complex vitamins -- B1, B2, B3, B5, and B6 – are present in avocados in trace amounts. You'll get 4% of the thiamin (B1) that you need, 8% of riboflavin (B2), 6% of niacin (B3), a whopping 14% of pantothenic acid (B5), and 6% of pyridoxine (B6). The B vitamins have many functions, especially relating to metabolism. Thiamin is used to convert carbs to energy and plays a role in muscle contraction. Riboflavin is used to metabolize protein, in the production of red blood cells, and other cell growth processes, while niacin is important for both nerve function and digestion. Pantothenic acid is required for your body to be able to convert any food into usable energy. Finally, pyridoxine is also used to make red blood cells, during metabolism, and for proper functioning of nerves.

Avocados: A Bumpy-Skinned Vitamin Store

The goodness doesn't stop with the B vitamins! There are trace amounts of Vitamins C, E, and K in avocados. Vitamin C, of which a third of an avocado will provide about 4% of your daily needs, is an antioxidant your body requires for healing and improves your absorption of iron as well. You'll get 6% of your daily Vitamin E, which is vital for a healthy immune system, and 10% of your Vitamin K, required for blood clotting and bone health.

Incorporate avocados, then, into part of a balanced diet that allows you to meet your recommended daily allowances for each of these vitamins. Vitamin C is a powerful antioxidant that is necessary for healing wounds. Vitamins and K are both fat-soluble molecules — you need to eat them with fat to absorb them, and they are used in a long list of vital body functions, including muscle growth, brain function, blood coagulation, and bone formation.

Meeting your daily nutritional needs can seem complicated and overwhelming, but studies have shown that you can meet your RDAs with a variety of fresh fruits and vegetables. Avocados are an excellent choice — people who eat them regularly have been shown to have a better diet overall — but they are truly just the beginning. Get as many different types of produce in your day as possible, and you will be well on your way to optimal nutrition.

Finally, if you're trying to get your daily serving of avocado but accidentally cut into one that isn't quite ripe, don't throw it out! Use this helpful tip to get that avocado just right by rubbing some lemon or lime on it, putting the two halves back together, wrapping them in plastic wrap, and putting them back in the fridge. For avo tips like this and more, please visit Avocados from Mexico's helpful “how-to” page.

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Juan Miguel Reyes grows avocados the size of small children.

From his humble avocado farm in Tequila, Jalisco, Mexico, this farmer says he has cracked the code for making an avocado large enough to feed a small village. This year, three of his trees each grew fruit that weighed between 25 and 52 pounds. What's his secret?

We asked soil scientist Todd Weathers to weigh in. Weathers said he believes one major factor is the volcanic soil. After all, the farm Reyes owns sits near the base of the Tequila Volcano. “As volcanic material breaks down into the soil, it creates some of the most fertile grounds in the world," Weathers told us. The volcanic soil, combined with sunny weather and great rainfall this year, were a trifecta, yielding above-average -- even giant! — fruit. Ask Reyes, though, and he insists it was his secret ingredient that pushed his mega-avocados over the top.

“I play classical music at least twice a day," the farmer revealed. His son, who helps him on the farm, started playing it on a small boom box while he would tend the avocado trees. Within a few months, Reyes had grown his first 10-pounder. He tested his theory by bringing out two additional boom boxes to help amplify the sound. Sure enough, he had fruit averaging 25 pounds, with one extra-large avocado growing per tree. He wired a sound system for his whole farm soon after.

Reyes knows it sounds unbelievable, but he's dedicated to his theory. “I've tested out different composers and genres and tested their effects on the trees." The results? Baroque music made them shed leaves, and pop music had them rejecting the fruit before it was fully-grown. “I think my trees prefer traditional classics, like Haydn and Mozart and you don't get much more classic than Mozart." Reyes, who has become quite the expert, adds, "Can't say I blame them."

What's a guy to do with a 52 -pound avocado? Reyes hopes that eventually, his gargantuan avocados can be used to help feed people who don't have enough to eat. And you couldn't pick a better fruit to the do the job. Avocados are a nutrient-dense food contributing nearly 20 vitamins and minerals and other nutritional benefits. Plus, in Mexico, avocados grow year-round, so Reyes expects to be pumping out super-size fruit all four seasons of the year. In the meantime, Reyes plans on celebrating his record-breaking avo by throwing a party for the people of Tequila. “I'll be making the biggest bowl of guacamole and chips this city has ever seen," he says.

Of course, this story wouldn't be possible without the help of the first day of April, also known as April Fools' Day!

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Vitamin K may not be as mainstream as some of its main-character counterparts, but it can have a positive impact on your overall health. That’s the kind of behind-the-scenes action we love to see.

What Is Vitamin K?

Vitamin K is a collection of molecules the body requires for essential processes, especially blood coagulation or clotting. There are two natural forms of Vitamin K — K1 and K2 — plus three more synthetic varieties. K1, or phylloquinone, is found in plants, especially leafy greens, because it plays a role in photosynthesis. After ingesting K1, the molecules can be converted into another form, called menaquinone, or K2.

Pro Tip: If you take supplements, be sure to swallow your multivitamin with a healthy breakfast including a bit of fat. We’re talking eggs with the yolk or avocado on toast. Try this Breakfast Guac Toast for a combo of both.

Luckily, you don’t have to look far to find dietary sources of Vitamin K. It is abundant in lots of easy-to-find, easy-to-grow, and easy-to-eat fruits and vegetables, such as chard, collards, kale, and spinach. The vitamin is also found in fruits, including prunes, kiwis, blackberries, blueberries, and — our personal favorite — always-good avocados! One serving of avocado contains 10% of your daily value of Vitamin K.

6 Vitamin K-Packed Avocado Recipes

1. Avocado and Kiwi Smoothie

Improve your morning with this sweet-smelling, great-tasting smoothie. Kiwis give this classic concoction its fruity taste (and some bonus Vitamin K), while blended avocado serves up a chilled, smooth texture.

2. Avocado and Spinach Stuffed Mushroom Bites

Spinach and avocado join forces for good in these mushroom-capped bites. These mini delicacies are a great addition to a charcuterie board.

3. Avo Broccoli Tots

These tots are deceptively good. Chopped broccoli and avocado merge for a snack — or weeknight side dish — that’s full of flavor. Oh, and they’re just plain fun!

4. Veggie Stuffed Avocado With Oregano Lime Cream

There’s never been a more delicious way to work in an array of vegetables into one dish. A velvety Mexican crema kicks it up a notch.

5. Kale Yeah! Guac

Kale? In … guacamole? Don’t knock it ‘til you try it! Roasted kale, garlic, and feta cheese flavorfully fold into a creamy, cool avocado base.

6. Avocado and Spinach Artichoke Bread Bowl

Believe it or not, this crowd-pleaser has two Vitamin K-rich foods in the mix: spinach and avocado. The cream cheese, Parmesan, and garlic whipped in are an awesome flavor wave, too. If you’re looking for a lighter version, swap the bread for a big ol’ bowl.

For more recipes with delicious and nutritious avocados, check out our recipe hub.

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If your New Year’s resolution involves eating more fresh fruits and vegetables in season, your first thought may be, “But there’s hardly anything exciting in the produce aisle during winter! Why can’t New Year’s fall in summer?!” Don’t despair. There are more options than you think, including

Avocados From Mexico

, which grow year-round. Let’s take a trip through the fruit and veggie aisle!

Even though it looks dreary outside, Mother Nature is still working her magic and growing lovely fruits and veggies. Fresh fruit include citruses like lemons and limes (essential in many avocado recipes, like your favorite guacamole!), as well as tangerines, oranges, grapefruit, and clementines. Cranberries, persimmons, and pomegranates are also among the winter fruit group, especially attractive because of their festive colors. And then, of course, are Avocados From Mexico, which grow year-round thanks to the rich volcanic soil of the state of Michoacán.

As for vegetables, winter is the season for root veggies. There are potatoes (regular and sweet, among other varieties), turnips, rutabagas, and parsnips. All of these are great roasted, and give body to the comfort foods of winter soups and stews. Artichokes, beets, cauliflower, leeks, snow peas, broccoli, cabbage, and Brussels sprouts are also in season now. And don’t worry: If you’re desperate for leafy greens, kale and watercress are both fresh and just waiting to be turned into a gorgeous winter salad.

Where do you find these winter fruits and veggies? Your local supermarket’s fresh produce section probably carries most of them, but if you’re looking for something that’s harder to find, see if your area hosts any all-season farmers’ markets. You’ll be getting wonderful food and helping out local farmers, as well. Another option is to order online from a grocery delivery service, a practical option for busy people.

Try to work winter produce into your daily meal plan. How? One way is by adding avocado slices, pomegranate arils, or mandarin orange segments (or all three!) to your salads. Try baking apples and pears with a little honey for a sweet and nutritious dessert. Play with colors and textures by prepping a tray of root veggies to roast: Add cubed sweet potatoes, turnips, carrots, and red onion, toss with olive oil, and sprinkle with your favorite dried herbs. And fruits and veggies aren’t just for lunch and dinner! Add dried cranberries to your oatmeal or leeks to your scrambled eggs in the morning. Winter soups are always a great way to add more vegetables to your life, and since avocados are always in season, don’t forget to add some to rich, filling dishes like this tortilla soup. If guacamole feels too summery, consider grilling avocados instead.

Fresh flavor is one of the advantages of eating seasonal produce, but don’t forget the nutritional benefits of eating fruits and vegetables. They provide the fiber you need to help your digestive system (fiber also helps you feel full longer, so bonus points!). Fruits and veggies provide essential vitamins and minerals and help reduce the risk of certain diseases and conditions. The recommended daily intake varies depending on gender, age, and level of activity, but as a minimum, the MyPlate program suggests filling half your plate with veggies and fruit at every meal.

Adding seasonal, winter produce to your meal plan can be a fun and delicious way to keep your body nourished and active in winter months!

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Your parents used to say it all the time, and it's true: Breakfast really is the most important meal of the day, especially for kids. Groggily or grumpily, you might have taken that advice to heart and eaten whatever was either put in front of you at the table, or whatever you'd scrounge up for yourself. Or maybe you were that kid who snuck your breakfast under the table, as eager to have your pet puppy scarf it up as you were to get rid of it.

The thing is: Your parents knew what they were talking about. There's plenty of research to back up the fact that kids who don't eat breakfast are likely to have disadvantages. Without that morning meal, children are less likely to participate in sports or excel academically, and will lack the energy to do much throughout their busy day. The U.S. Department of Agriculture hosted a second symposium on issues in children's health and nutrition. Topics mentioned included how "a hungry child can be apathetic, disinterested, and irritable when confronted with difficult tasks." (In other words hangry!) Breakfast, it added, "helps improve memory and positively affects the tasks that require the retention of new information."

Still not convinced about the importance of breakfast? There are other reasons to make sure your kid eats a healthy meal before heading off to school. For one, breakfast can help keep a child's weight stable. Without breakfast, the body can't convert food into the energy it needs to get the body moving and burning calories. To compensate, lots of kids end up snacking on high-calorie foods later in the day. This is particularly important now because, according to the USDA, childhood obesity is a serious concern. Nearly a third of American kids, it says, are "at risk for preventable diseases like diabetes and heart disease due to being overweight or obese."

What you eat for breakfast matters. Foods that are nutrient-dense and reflect the 2010 Dietary Guidelines for Americans are the best options for breakfast. The MyPlate symbol reminds us that five food groups — fruits, vegetables, grains, protein, and dairy — are the building blocks of balanced eating.

This is especially the case at breakfast. According to the guidelines, making half your plate fruits and vegetables is key. Avocados are a super breakfast option, as their versatility allows them to be incorporated into everything from breakfast smoothies to savory mains, like grab-n-go wraps. Keep in mind that one ounce of fresh avocado has nearly 20 vitamins, minerals and phytonutrients, especially beneficial for growing, young bodies.

When preparing breakfast for your kids, be sure to include fiber-rich options like whole grains and proteins with low added sugars. These can help boost your child's concentration and memory, especially during school hours.

Creative Breakfast Options

Instead of pastries, breakfast bars, cereals, and flavored milks kids hanker for, switch it up with something delicious and loaded with nutrients. This can be as simple as a smoothie, with the addition of a chopped avocado to fresh berries, a multi-grain bagel with avocado slices and a piece of cheese, or an egg white and avocado wrap. If your child prefers a cold, sweet start to the day, this avocado and banana overnight oat recipe might be just the ticket. Time-saving, naturally sweetened with the addition of fruit and orange juice, dairy-free (it uses almond milk), and wallet-friendly, this is the ideal make-ahead, quick breakfast solution. And if you'd like to pack a great to-go snack for the kids, these oatmeal avocado breakfast cookies, made with whole grains and sweetened with chopped dates, are a winning choice.

Making Breakfast Happen

A few handy tips will ensure your kids get the best start to the day:

• Set the alarm so kids have plenty of time to get ready and then at the table eating, rather than running out the door to make the bus or the first bell.
• Make sure your pantry and fridge are stocked with nutrient-dense choices that provide a slow release of energy instead of a sugar rush jolt.
• Help your kids plan their own breakfast the night before (see overnight oat recipe above, for example).
• Offer some grab-and-go options for kids who say they're "not hungry" in the morning. These might include a natural yogurt with sliced fruit, a smoothie, or nut butter on toast.

When it comes to starting the day off right, help your kids by making sure they're off to a great new day with a delicious, energy-packed breakfast!

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When you reach for a bottle of oil to mix up a homemade vinaigrette, your first choice is probably olive oil. There's a reason this oil is a go-to in nearly every kitchen: its flavor can range from mild to strong, making it a home cook's flexible friend. But olive oil has its limitations. You may have heard you don't want to use it for high-heat cooking. Olive oil alternatives like coconut oil and butter are just as likely to burn, and soy and canola oils, while great for frying, aren't so tasty in a salad.

Wouldn't it be amazing if you could buy just one oil to meet all your kitchen needs?

You can!

Put avocado oil on your grocery list and try it out in these different preparations to see just how versatile avocados — and their byproducts — can be.

1. STOVE-TOP COOKING

Avocado oil has a uniquely high smoke point — higher than virtually any other plant oil at around 520 degrees Fahrenheit. This is perfect for cooking meat at high heat, like on a grill! Use it in your marinades, mixing avocado oil with some garlic or your favorite spice blend, before firing up the grill to cook a steak or rack of ribs.

2. BAKING

Avocado oil pairs wonderfully with oven-baked vegetables. Drizzle the oil over green beans, celery, carrots, and beets in the oven, then roast them with your favorite spices until tender.

3. SALAD-MAKING

Lots of people have a hard time getting enough veggies in their daily diet. If you're one of them, try switching up your salad routine by mixing up some homemade vinaigrettes that use avocado oil as a base. With the growing number of vinegars on grocery store shelves — white wine vinegar, cider, balsamic, champagne, and an array of fruit-flavored and infused vinegars are just a few of your many choices — you can easily have a different dressing every day of the week! Vary spices, salts, and peppers, as well as fresh herbs, as your vinaigrette add-ins.

4. MAKING CONDIMENTS

Compared to other popular oils like olive or coconut, avocado is exceptionally mild in flavor, making it versatile for use in a number of dishes. It's a little bit nutty, and a little bit buttery, allowing the flavors of other ingredients to shine through. Much like the fruit it comes from, avocado oil has a smooth, creamy texture that's incredible in homemade mayo and other oil-based sauces.

Making mayo in the kitchen can seem like an expert-level challenge, but don't feel intimidated: it's amazingly easy and requires no fancy tools. Use a wooden spoon to slowly (very, very slowly) mix drizzled avocado oil into an egg yolk, thinning the blend with a touch of vinegar or lemon juice as needed, until it becomes the glossy sandwich spread that you know and love.

If mayo seems a bit out of your league, you can still use avocado oil with your favorite herbs and spices to make hummus, bruschetta, or chimichurri. Give it a try! You may just find that after a few days, avocado oil replaces all your regular cooking oils.

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Sure, there may be more exciting moments in life than the feel of your knife slicing through the skin of a perfectly ripe avocado, but we can’t think of any. Oh, wait a sec ... Nope, still nothing.

We can, however, think of tons more reasons to love this creamy, green fruit! Not only are avocados fresh and satisfying, but they’re good for you on so many levels. From playing the part of secret ingredient in celebrity beauty routines to calorie friendly meals and helping us live well and feel good, here are five more reasons to heart avocados.

Calorie friendly.

The nutritional benefits of avocados are huge. Dietary fiber from fruits, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Avocados as a fresh fruit are a great way to add variety to your diet and contain 8 percent of your daily value of fiber per serving.

Everyone looks good in green.

A mashed avocado makes for more than a beautiful dip for game day; it also makes for a remarkable beauty cream. Spread mashed avocado on the skin for an anti-aging facial mask, or massage a mashed avocado into the hair for a deep conditioner and scalp revitalizer.

It’s always avocado time.

These versatile fruits are delicious for breakfast, lunch, dinner, and everything in between. Spread them on toast with a poached egg in the morning, blend them into a smoothie for a snack, dice them in salads for a midday meal, or use them as an oil replacement for fudgy, delicious brownies.

Visible benefits.

Avocados contain 81 micrograms of the carotenoids lutein and zeaxanthin per 1-ounce serving. Lutein and zeaxanthin are carotenoids which some research suggests may help maintain eye health as we age.

Good fats.

Avocados contribute good fats to one’s diet. Why naturally good fats? Because the body needs some dietary fat in moderation to help with absorption of nutrients. Good fats do not raise LDL "bad" cholesterol levels. Avocados contain 3.5g of naturally good fat per 1-ounce serving.

Boost that baby bump.

Avocados are good for expecting moms because they have 3.5 grams of unsaturated fats, which are known to be important for normal growth and development of the central nervous system and brain.

References:

http://www.medicalnewstoday.com/articles/270406.php

http://www.medicaldaily.com/fit-food-fruit-7-benefits-avocado-long-healthy-life-332918

http://www.huffingtonpost.com/david-zinczenko/8-reasons-avocado-is-a-pe_b_6648104.html

https://naturalbeautytips.co/homemade-avocado-hair-mask-recipes/

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By Mary O. Parker

Not only do Avocados From Mexico taste terrific, but they are nutritious to boot. In fact, the diverse benefits of avocados just might surprise you!

Avocados and Heart Disease

Avocados can help consumers meet the Dietary Guidelines for 2015, which emphasizes making small dietary shifts including replacing “bad fats” with “good fats.”

Unsaturated (both monounsaturated and polyunsaturated) fats are found in avocados, and unsaturated fats are considered "good fats." The body needs some dietary fat to help with absorption of nutrients — but not all fats are the same, and keeping a healthy balance of your fat intake is key. Good fats can help your intake of dietary fat and do not raise LDL (bad) cholesterol.

Avocados and Fiber

Don’t let their creamy texture fool you; avocados contribute 2 grams of fiber per 1-ounce serving — 8 percent of your daily value. Dietary fiber adds bulk to your diet and can help you feel full faster, increase satiety, and help you feel fuller longer.

Foster Nutrient Absorption

Avocados contain 3.5 grams of naturally good fats per 1-ounce serving. Good fats help the body absorb fat-soluble nutrients without raising LDL (bad) cholesterol levels when eaten as part of a healthy diet.

Avocados and Eye Health

Avocados contain 81 micrograms of lutein and zeaxanthin per 1-ounce serving. Lutein and zeaxanthin are caroteinoids, which some research suggests may help maintain eye health as we age.

Read more about the benefits of avocados here.

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Avocados and Weight Management

You're strolling down the aisles of your grocery store in search of foods to enjoy while following a  calorie controlled diet as a replacement for other fats. That’s when you see it: a pyramid of perfectly-stacked Avocados from Mexico. It's tempting to pick one up and put it in your cart, or better yet, snag a whole bag of them, but you step away. You seem to remember a friend telling you that avocados are chock-full of calories and fat.

While you might think of avocados as a high-calorie, high-fat food, they're a nutritional powerhouse.  Avocados contribute nearly 20 vitamins, minerals, and beneficial plant compounds that can enhance the nutrient quality of your diet.  Even better, when you eat avocado, the fiber helps you.

Avocados are a nutrient-dense food that can be enjoyed while following a calorie-controlled diet as a replacement for other fats. Read on!

Avocados and Fiber

Avocados contain  8% of your daily recommended value of fiber. Fiber is a macronutrient, specifically a type of complex carbohydrate. Other macronutrients include fats, proteins, simple carbohydrates, and water. Most carbs — both simple sugars and complex starches— provide burnable energy for the body, but fiber has a different function. In fact, it pulls double duty. Insoluble fiber helps move food through the digestive system, while soluble fiber attracts water and slows digestion. This slow movement is what allows you to extract energy and nutrients from your food, making you feel satisfied for a longer time after you eat avocado.

Avocados and Sugar

Sugar is bad news for those struggling with their weight, getting stuck in a cycle of sugar highs and the subsequent lows that lead to even more sweet-tooth cravings. Sound familiar?

Avocados contain less than 1g of suger per serving; moreover, they have the least amount of sugar per serving than any other fresh fruit.

Avocados have Good Fats

What avocado lacks in sugar, it makes up for in fat, but here's the thing: that fat is good fat.

You've probably heard a lot in the news about trans fats and saturated fats. Those are the bad fats, and you want to limit them. But there are other fats: poly- and mono-unsaturated, avocados contain 4.5 g of fat per 1 ounce serving. They're the good fats, and having them is actually important. They give you energy and help your body absorb essential nutrients from foods eaten with them.

Finally, avocados have a rich and creamy texture, making them an excellent replacement for other foods that are much higher in saturated fats. So don't step away from that pyramid of avocados! Grab a whole bag of them and enjoy them in your meals! Spread avocado on toast, whip it up in smoothies, use it for the base of your dips and dressings, and reap the satiating benefits.

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The word "fat" has a seriously bad rap. While it's true that "bad fats" get labeled as such because they tend to raise "bad" (LDL) cholesterol levels, potentially increasing the risk of heart disease, there are also "good fats" that benefit the body. In fact, our bodies need fat. Fat is a major source of energy that helps us absorb nutrients from foods — foods like avocados.

Read on to understand  the  role of good fats, how to tell good fats from bad, and to learn why avocados are an ideal source of good fats.

Fats Primer

Those bad fats you read about earlier? They're known as saturated (and trans fats), while the good ones are unsaturated (or mono and polyunsaturated) fats. The latter don't raise LDL cholesterol and are beneficial when consumed in moderation, because smart eating isn't just about lowering the total fat intake through our diets. Instead, look at how you can replace saturated fatty acids with unsaturated fatty acids.

How Good Fats Help and How Avocados Deliver Naturally

Apart from being a delicious, versatile, and easy-to-enjoy fruit, avocados are a source of good fats. This is important because good fats help the body absorb fat-soluble nutrients without raising LDL cholesterol levels. Basically, it helps you nourish your body without the side effects that "bad fats" bring with them.

Phytosterols are plant sterols naturally found in plants that are molecularly similar to animal cholesterol. In the intestine, research has shown that they can act to lower the absorption of cholesterol. According to the FDA, 2 grams of phytosterols per day may help maintain healthy cholesterol levels.

Avocados contribute phytosterols to the diet. Avocados contain 23 milligrams of beta-sitosterol per 1-oz. serving.  Beta-sitosterol is one of the three predominant phytosterols found in plants. These compounds may help maintain healthy cholesterol levels.

As if this wasn't enough, avocados are a naturally cholesterol-free food and provide 8 percent of your recommended daily value of fiber. 

If you already have an active lifestyle, you'll probably be aware of the importance of potassium. It's an electrolyte, something that needs to be replaced as your body sweats during a workout. Potassium also helps build muscle, as well as break down and use carbohydrates. With each one ounce serving of avocado packing 150 milligrams of potassium, you're more likely to stay full and energized throughout the day.

Avocados also make a terrific substitute for other fats if you're trying to cut down on calories. Current dietary guidelines, based on elements of the Dietary Approaches to Stop Hypertension (DASH) eating plan developed by the National Institutes of Health, advocate eating more plant-based foods. With a focus on fruits, vegetables, whole grains, fish, poultry, nuts, and reduced fats (including saturated fat and cholesterol), the DASH approach, combined with exercise, may help a number of health issues, including weight loss, lower blood pressure, lower cholesterol, and lower risks of hypertension, as well as Type 2 diabetes, and heart disease.

Eating better doesn't have to involve a compromise — especially when you're adding the tropical goodness of avocados. Buen provecho!

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If you love avocado in guacamole but avoid buying the fruit because you're not sure what else to do with it (and hey, you can't eat guac every day!), you're in for a pleasant surprise. Avocado's texture and flavor profile make it perfect for incorporating into lots of other dishes — and not just for snack time, either.

Believe it or not, you can have avocado at every single meal! And since avocados have good fats and loads of other benefits, you don't have to feel the least bit guilty about your new green obsession.

Here are a few of our favorite ways to eat avocado at practically any hour:

Breakfast

Do you enjoy a big weekend brunch or a quick sausage and egg muffin during the week? You might want to consider replacing the saturated fat in your bacon or sausage with a few slices of avocado. Swap out the fried egg for a scrambled egg white and you've got a complete, protein-packed meal to fuel you for the rest of the day.

Prefer to drink your breakfast? Grab seasonally fresh fruit, a handful of almonds, walnuts, or hemp seeds, the nut or soy milk of your choice, and half an avocado (cut into cubes) and throw them all into the blender for a satisfying, creamy smoothie.

If you love the filling heft of oatmeal, try a savory bowl of your favorite grain porridge (millet, buckwheat, and amaranth are a few delicious oat alternatives), and top with a poached egg, some fresh salsa, grated cheddar, and avocado slivers. You'll be good to go until lunch!

Lunch

Who says lunch has to be a fast-food frenzy? Consider packing a deconstructed salad in a jar or a portable Tupperware container. Simply layer your favorite crunchy veggies, cooked brown or red rice, a protein of your choice (like flaked tuna), cooked edamame, some other greens, and diced avocado. It's instant satisfaction!

If you're looking for a way to use last night's leftovers, chop up yesterday's grilled veggies, add some avocado slices, and mix with couscous or quinoa for a filling, delicious vegetarian lunch. Have some leftover steak or chicken? Slice it up and crown your creation if you want the protein boost.

Snacktime

Nothing says tasty quite like an avocado and green pea dip or hummus. Both are as easy to whip up as they are to enjoy. Need something even quicker? Toast a piece of thick, rustic bread, give it a slathering of salted butter and mashed avocado, and top with your favorite herbs or a sprinkling of feta. Hunger pangs, be gone!

Dinner

Dress up those dinner tacos or fajitas with a fresh salsa in which avocados play a starring role. Or go wild with the buttery fruit and add it to a pineapple, mango, and red onion salsa, which you can use to top grilled fish. Whip up delicious nori rolls using the bounty of your garden and a slivered avocado: it's a game-changer. And don't forget dessert! Finish your meal with an avocado yogurt ice cream that's got a whisper of summer fruit or fresh herbs. Who could say no to that? We have even more dessert ideas here.

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Avocados may be the world’s most misunderstood fruit (yep, it’s a fruit, not a vegetable), all too often shunned because they’re believed to be overloaded with fat and calories.

But wait! The avocado’s fat is the good kind (more on that in a minute!) and its calories serve as fuel to power you through a busy day. And besides being impossibly delicious, there are lots of other benefits wrapped up in that tough green skin. Here are 12 benefits of eating avocados every day.

1. Avocados contribute good fats.

Not all fats are bad, and the kind of fat in avocados is the mostly good kind! Recent research suggests that monounsaturated and polyunsaturated fats — the type of fats found in avocados — can help lower your cholesterol. Why are these fats naturally good? Because the body needs some dietary fat in moderation to help with absorption of nutrients. Good fats, monounsaturated and polyunsaturated fats, do not raise LDL (“bad”) cholesterol levels. In fact, good fats are recommended as a replacement for bad fats. Avocados contain 6g of naturally good fat per 50g serving — that's about one-third of a medium avocado.

Need more evidence? Here's what Talia Pollock, a certified health coach, has to say:

2. Avocados are cholesterol-free.

Speaking of cholesterol, you don’t even have to think about that gunk that clogs your arteries and puts you at risk for heart disease when you’re eating an Avocado from Mexico, because the great green fruit has no cholesterol at all. Bada-bing, bada-boom.

3. Avocados are a good source of fiber.

Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes. Avocados are a good source of fiber (3 g per 50 g serving) and are a great fresh fruit option to help boost fiber intake.

4. Avocados have ZERO natural sodium.

Here a pro tip: if you’re worried about sodium sending your blood pressure soaring, add some potassium to your diet. Avocados contain 254mg of potassium per serving. And a diet rich in potassium can help offset some of the harmful effects of sodium on blood pressure! Avocados have no sodium, and any amount of salt added to recipes with avocado can be controlled or eliminated.

5. Avocados have lutein.

Lu-what? You don’t really need to understand the technicalities of lutein to understand its benefits to the body. Found in leafy green veggies, carrots, and, yes, avocados, lutein’s best-known job is that of contributing to maintaining eye health as we age.

One serving of avocado contains 136 micrograms of the carotenoids, lutein, and zeaxanthin. Lutein and zeaxanthin are plant pigments found in the macula of the eye, and some research suggests that they may help maintain eye health as we age. Here's looking at you, avocados! 👀

6. Avocados can play a role in your beauty routine.

We all know that the sun’s UV rays can do some serious damage to skin. Did you know that avocados can be applied directly to the skin for an all-natural moisturizing option?

Revamp your beauty routine with the balm of avocados. Keep your skin from front one with this avocado body scrub, or check out these 4 avocado hair masks if you really want to pamper yourself.

7. Avocados are great taste substitutes.

If you’re sensitive to dairy products but you love the creamy texture they give to a dish, avocado might just be the perfect substitute. Avocados have all the flavor and silky smoothness of dairy and can play a starring role in smoothies, popsicles, and even puddings.

8. Avocados are gluten-free.

Going gluten-free? Then avocados should definitely enjoy pride of place in your kitchen! They have no gluten and can be used to jazz up entrees or as part of a side dish, such as this refreshing summer salad with fruit.

9. Avocados have a varied nutrient profile.

In addition to all the advantages mentioned above, one-third of a medium avocado (50 g) has only 80 calories and yet has nearly 20 vitamins, minerals, and phytonutrients. Avocados have 6% of your daily recommended intake of Vitamins E and 4% of your daily value for Vitamin C. Suddenly, all those worries about calories are taking a back seat, aren’t they?

10. Avocados are good for moms-to-be. . .

If you’re a mom-to-be, you’ve no doubt heard about how important folate is for fetal development.Avocados provide a good source of folate in just one-third of a medium avocado. Folate is important for proper brain function, and consuming adequate intakes of folate/folic acid may reduce the risk for premature births and birth defects.

11. ... and babies, too!

While you may be hard-pressed to convince your picky preschooler to eat avocado, babies who are being introduced to solids tend to love avocado — the perfect introduction to big-kid food. The avocado's smooth creamy consistency makes it an appropriate first food a baby can enjoy. *Talk to your pediatrician about what's right for your baby. *based on recommendations from the Academy of Nutrition and Dietetics

12. All of these benefits can be enjoyed year-round!

Farmed in the perfect environment for fruit production, Avocados From Mexico experience multiple growing seasons and are available 365 days a year. So you can enjoy all of these benefits of eating avocados every day!

So whatcha waiting for? Head over to our recipe page to start discovering all kinds of salads, sandwiches, guacamoles, and more with your new favorite fruit.

*Before starting or introducing new foods, parents and caregivers should consult a physician or health care provider.

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Avocados are a delicious addition to any meal, but they also have a lot of nutritious benefits that few people know about. Check out these little-known nutritional facts about the avocado.

Avocados are a source of vitamins

It’s essential that you get your recommended intake of vitamins and minerals every day. Good news: Avocados From Mexico are nutrient-dense, with nearly 20 vitamins and minerals! One-third of a medium avocado contains 4 percent of your daily value of vitamin C, 4 percent of vitamin K, 4 percent of vitamin E, 4 percent of vitamin B6, and 6 percent of folic acid. Impressive, right?

Boost your mineral intake

Vitamins are just part of the nutritional boost you get from avocados. You also get a helping of minerals. In terms of minerals, 1/3 of a medium avocado (or 50 grams) gives you 2 percent of your daily-recommended magnesium, 150 milligrams of potassium, and 2 percent of copper.

Avocados contain good, unsaturated fats

More than 75% of the fat in avocados is unsaturated, or good fat. The Dietary Guidelines for Americans recommends replacing bad fats with good fats. Good fats can help improve the intake of dietary fat without raising your "bad" cholesterol. Fascinating fat facts:

• The body needs some fat to help with nutrient absorption.
• Not all fats are created equal — there are good and bad fats.
• The type and amount of fat you eat is key to a healthy diet.

Avocados are a source of fiber

Avocados are a good source of fiber. Dietary fiber adds bulk to the diet and can help you feel fuller faster and help manage weight. They’ll keep your stomach from growling in that midmorning meeting.

What are you waiting for? Try some Avocados From Mexico to help you feel and look better today and for the rest of your life.

The post 4 Nutritional Benefits You Didn’t Know About Avocados appeared first on Avocados From Mexico.

Truth: It's almost too easy to feed kids less nutritious options after school.

A walk through any grocery store will yield hundreds of convenience foods that any kid would love to eat but will mostly likely pump them full of sugar. And it's not that you don't want to feed your kids nutritious snacks. There are simply too many other things competing for your time, like rest, work, making dinner, and, hey, just keeping the kids alive.

So what's a parent to do? Start with 10 minutes. Ten minutes of your Sunday can turn into a week's worth of snacks that nourish your kids' bodies and have them asking for seconds. Need help? Get your kids involved! Check out these quick and easy snacks to help you jump-start your Sunday snack prep.

1. The Avodilla is the quesadilla's hipper, cheese-less cousin. It's the perfect mix of sweet (from a hint of maple syrup) and salty, and super versatile. The lavash can easily be replaced with flour or corn tortillas, and if you won't be home to cook it for your kids, make a few on Sunday and have them eat it cold or (if they are old enough) use the microwave to reheat them.
2. Nutella and banana sushicomes together quickly and can even be made by kids. It's basically a chocolate and banana sandwich, and who doesn't want that? You can also riff on this by changing up the tortilla for a piece of warm toast, two slices of their favorite bread for a proper sandwich, or by adding additional fruit like strawberries or coconut.
3. Fruit kabobs are a fun way to help your kids eat seasonally. Just pick the freshest, in-season fruit every week to skewer up. Get your kids involved in picking out the fruit and even chopping and skewering it. They'll never get bored because the options will change from week to week, and it'll mean that much more to them because they helped make it. And if you really want to blow their minds, keep a little freshly whipped cream around for them to dip their kabobs in. You can sweeten it with just about anything, including honey and agave syrup. Plus, you can put the ingredients in a jar with a lid and have your kids shake it like crazy.
4. Avocado and strawberry smoothies are yet another quick, make-ahead snack that your kids will love. Just chop and puree in your blender with a little honey and yogurt, and it's ready for hungry bellies after a long day of learning.
5. Strawberry fruit leather yields the most snacks for the least amount of effort. And bonus: it tastes like candy but is filled with good stuff (feel free to substitute honey or agave for the sugar)! While this recipe has you puree and then cook down the mixture before putting it in the oven, you can easily skip the cooking step and just leave it in the oven longer (like overnight!). For even less clean up, make these on a sheet of parchment paper, then cut the paper into strips once the fruit leather is dry to make your own fruit roll-ups. These store well in the pantry or freezer, and work with a lot of different fruit, so feel free to make a bunch when seasonal fruit is on sale.

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